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
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
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
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
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
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
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.
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
9
Q
Maintenance
A
- 2x per week to ensure fitness adaptions don’t disappear
- Used to recover over an offseason, both physiologically and psychologically
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
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.)
12
Q
Overtraining
A
- Decline in performance and/or mental state
- Often caused by not enough rest which allows adaptations to occur