Chapter 12 Flashcards
Why do we apply fundamental training principles to training programs?
To maximise fitness improvements and to ensure that physiological improvements of chronic adaptations occur. It will also reduce the chance of inadequate progress, likelihood of injury and overtraining.
What are the training program principles? (12)
- Specificity
- Frequency
- Intensity
- Time (duration)
- Type
- Progression (overload)
- Individuality
- Diminishing returns
- Variety
- Maintenance
- Overtraining
- Detraining
how does frequency affect fitness component?
In order to improve a specific fitness component, training for the component must occur at least 3 times a
week. Rest and recovery is also an important factor
What causes a catabolic effect on the body, why?
Training will cause catabolic effect on body. Metabolism breakdown of muscle tissue and other components
What causes an anabolic effect on the body, why?
Rest casques an anabolic effect. This causes repair and chronic adaptations as well as building of proteins and muscle tissue
What does intensity refer too?
Intensity refers to the level of exertion applied to activity
what are the methods of determining and applying intensity to training include the use of:
- Percentage of max HR via heart-rate monitoring
- Percentage of VO2 max, lab calculation
- Rate of perceived exertion (RPE) – performer self-evaluation
- Accelerometers
- GPS
- Training zones
Frequency for anaerobic training
may increase up to 5 times a week for anaerobic fitness components. This could include a mixture of training methods ( think interval training)
Frequency of Resistance training
May begin with a workout that involves the entire body three times per week. Later they could split training into two difference muscle-group sequences and train each of these twice per week, for a total of four resistance training sessions per week (split routines)
Frequency of elite endurance training
May train 6-7 days per week, and even twice a day, as there is less catabolic effects compared to training that is dominated by anaerobic training and requires the performer to be working at near maximal intensities.
These elite athletes will build into their program lower-intensity work, which they deem to be recovery runs, performed at the lower end of the aerobic training zone.
Explain intensity in regards of heart rate
It is measured in beats per minute and increases linearly with intensity until it reaches maximum. HR monitors can measure max HR. Max HR = 220 - age
Explain intensity in regards of rate of perceived exertion
RPE is the performers own perception on how strenuous the exercise feels. For training that is short duration (under 60 seconds) and high-intensity, the rate of perceived exertion may be a more accurate indicator of intensity. May also assist with early detection of overtraining. RPE relies on athletes assigning a numeric rating to their perception of exertion (think v02 max test where the participant must chose the number of what they think they are working at)
Explain intensity in regards of training zones
Not training at the correct intensity will diminish or nullify potential for chronic adaptations. Aerobic training zone is training performed at between 70 and 85% of the maximum heart rate, also known as the
continuous training zone.
how do athletes increase their LIP?
Athletes need to train at or slightly above the ‘trigger point’ where H+ accumulates faster than it can be removed.
What does duration refer to when creating a training session? 4
Duration can refer to:
- The length of a each training session
- The length of the training program.
- The minimum time a training program needs to be performed before the occurrence of chronic adaptations is evident
- The length of time of a bout of exercise during a training session
