Chapter 10 - Training program principles Flashcards

1
Q

Specificity

A

Is the process of replicating the characteristics of physical activity in training to ensure it benefits performance

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2
Q

Intensity

A

Exertion level or how hard the athlete is working during the period of time
- measured in (HR bpm)
ATP-PC: 95% + MHR
Anaerobic Glycolysis: 85-95% MHR
Aerobic: 70-85% MHR

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3
Q

Time / Duration

A
  • Refers to the length of a training session
  • The length of a work interval within a training session
  • The length of the overall training program
    Aerobic gains: Min 20 mins (70-85% MHR)
    Anaerobic glycolysis: 10-60 seconds
    ATP-PC: No longer than 10 seconds
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4
Q

Overload

A
  • Places the body under new stress (load) after it has adjusted to previous loads in effect to bring about improvements
  • Adjusting should be in the range of 2-10% increased -> minimise risk
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5
Q

Frequency

A
  • The number of training sessions needed per week to ensure improvements are achieved for desired fitness components/ energy systems
  • Improvements: min 3 sessions per week
  • Maintenance: min 2 sessions per week
  • Aerobic - 3 to 6 days
  • Anaerobic - 3 to 5 days
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6
Q

Lactate inflection point (LIP)

A
  • Working at your aerobic maximum to a point, until you’re anaerobic glycolysis system takes over
  • Is the highest point where there is a balance between lactate accumulation and removal from the blood
  • It represents a person’s highest steady-state intensity
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7
Q

Variety

A
  • Introducing changes to a training program by incorporating different training stimuli whilst keeping the training sessions specific to the training goals
  • Used to increase motivation
  • Ex. Running on different surfaces, like track, road, beach grass. Dumbbells instead of barbells.
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8
Q

Detraining (reversibility)

A
  • Occurs when training ceases (injury, illness, break) and sees a rapid return to pre-training levels
    During offseason it’s important to maintain 2X per week
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9
Q

Maintenance

A
  • 2x per week to ensure fitness adaptions don’t disappear
  • Used to recover over an offseason, both physiologically and psychologically
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10
Q

Diminishing returns

A
  • An untrained person will show greater initial improvements in response to training than their more trained counterparts
  • As performance gets close to their potential, their rate of improvement will slow
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11
Q

Individuality

A
  • So then training programs must be ‘tailored’ to suit the individual’s needs
  • Everyone is different (age, gender, fitness levels, genetics etc.)
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12
Q

Overtraining

A
  • Decline in performance and/or mental state
  • Often caused by not enough rest which allows adaptations to occur
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