Chapter 10 - Training methods and principles Flashcards
4 factors that’s must be identified to make the training program “specific”.
Skills
Muscle groups
Energy Systems
Components of fitness
What are the 5 main training principles?
Specificity Intensity Duration Overload (progressive) Frequency
% Vo2 max targeted for:
Aerobic
Anaerobic
Aerobic: 55-75%
Anaerobic: 75%+
% max HR targeted for: Recovery Aerobic Anaerobic Glycolysis ATP - PC
Recovery: <70%
Aerobic: 70-85%
Anaerobic Glycolysis: 85-95%
ATP - PC: 95%
What must you consider when overloading?
Overload one variable by a maximal of 10%
Initial fitness of athlete
What is periodisation in terms of training principles
Organisation of training into man gable blocks or periods of time taking into account competition.
What is Tapering in terms of training principles?
Reduction in training levels to minimise effects of residue fatigue.
What is peaking in terms of training principles.
Organisation of training to ensure athlete is at optimal physiological state pre-event.
Why must you overload training programs?
Otherwise the improvements caused from chronic training adaptations will plateau.
How often should aerobic training occur for improvement?
3+ times a week
How often should anaerobic training occur for improvement?
Speed, power, strength ect.
3-4 times a week
How often should any training occur for maintenance.
1-2 times a week
What is detraining?
After training is terminated there is a rapid return to pre training fitness.
How can you apply individuality when constructing a training program.
Take into account:
Initial fitness
Genetic predisposition
Illness/injury
What is the principle of diminishing returns?
As a person becomes closer to reaching their generic potential, the rate of improvement slows.
Why is variety important in a training program?
Helps to mentally stimulate the performer.
How long must a training session last for?
At least 20-30 minutes?
List appropriate training methods for Aerobic Capacity
Long Interval
Continuous
Fartlek
List appropriate training methods for anaerobic Capacity
Short interval
Resistance training
List appropriate training methods for muscular strength
Resistance training
Pilates (core)
Swiss ball (core)
List appropriate training methods for muscular endurance
Resistance
Medium interval???
List appropriate training methods for flexibility?
Static or PNF stretching
List appropriate training methods for body composition
Long interval
Continuous
Fartlek
Resistance
List appropriate training methods for muscular power
Resistance
Plyometrics
List appropriate training methods for speed
Resistance
Plyometrics
Short interval
List appropriate training methods for agility.
Agility circuit Short interval (with cage in direction)
List appropriate training methods for balance
Pilates (core)
Swiss ball (core)
Technique - Low centre of gravity
Aerobic, anaerobic Glycolysis, and ATP-PC work:rest for interval training
1: 1
1: 3
1: 5
Interval training; How long (m) for
Long
Moderate
Short
0-100
150-300
400
How best to train lactate inflection point
Continuous - but running so the athlete is going above then below LIP which is about at;
85-90% max HR
What’s an isometric contraction
Static contraction
Force developed = Load
What is an eccentric contraction?
Muscle contracts while lengthening
Force developed < load
What is a concentric contraction?
Muscle contracts while shorting
Force developed > Load
What is an isokinetic contraction
Speed of contraction controlled and equal throughout range of motion
What is an isotonic contraction
Muscle moves freely while contracting
Ie eccentric/concentric
Muscular Strength training guidelines
%1RM. reps. Sets. Movement
85-100. 1-4. 3-10 Slow
Muscular Power training guidelines
%1RM. reps. Sets. Movement
30-70. 4-12. 3-6 Fast / Explosive
Muscular endurance training guidelines.
%1RM. Reps Sets. Movement
50-60. 15-100 2-4 Moderate
Define agonist
Muscle that provides the major force of the movement
Define antagonist
Muscle whose action opposes and occurs in response to the agonist but doesn’t necessarily hinder it.
Define Synergist
Assists another muscle to accomplish movement.
Define Stabiliser
A muscle that contracts with no significant movement to maintain posture of fixate a joint
Min duration of aerobic training program to result in measurable improvements.
6-12 weeks
Min duration of anaerobic training program to result in measurable improvements.
6-8 weeks
The principle of retraining
One can retrain the body faster when recommencing after ceasing training than training from the first time.
What is meant by the training principle duration?
The length of time which the training program in undertaken.
Eg 7 weeks
Under the heading of periodisation how long does each of the following last:
Microcycle:
Mesocycle:
Macrocycle:
Microcycle: Week
Mesocycle: Month
Macrocycle: Year
When planning a training program what factors must be taken into account?
Energy systems, Fitness components, muscle groups
Fitness test results
Availability of time
Appropriate training method
Physical state of athlete - Injury, injury history
