Chapter 12: Training Program Principles

Question 1

Specificity

Answer 1

tailoring a training program to the specific demands of a performers sport, position

Question 2

Things Athletes need to Specifically Train

Answer 2

• Energy systems
  
  • Fitness components
  • Major muscle groups
    
    • Skill frequency

Question 3

Frequency

Answer 3

How often an individual trains or rests

- To improve a specific fitness component, training must occur at least 3x a week
- To maintain a specific fitness component, training must occur at least 2x a week

- Also important to consider rest as repair and chronic adaptations occurs during rest days
     - Elite Aerobic athletes can train 6-7 days as there is less catabolic effect experienced than on elite anaerobic athletes

Question 4

Intensity

Answer 4

the level of exertion applied during the work phase of a training session

Ways to measure intensity:

- % HRM
    - Rate of perceived exertion(0-10)

Question 5

%HRM Training Zones

Answer 5

• Aerobic Zone = 70-85%
  
  • LIP = 85-90%
  • Anaerobic Glycolysis zone = 85-90%
    
    • Anaerobic ATP-PC Zone = 90-95%

Question 6

RPE Training Zones

Answer 6

• Aerobic Zone = 3-6
  
  • LIP = 7
    
    • Anaerobic = 8+

Question 7

Time

Answer 7

Refers to:
- the duration of a training program

- The duration of a training session
- The minimum time for which a training program needs to be performed before chronic adaptations occur
     - The time it takes to complete an exercise

Question 8

Type

Answer 8

the training method, exercises or activity being undertaken

Question 9

Progression

Answer 9

the application of an increased workload stimulus within a training program

- Occurs when an athlete has been accustomed to a program and improvements start to plateau
- Occurs roughly every 1-2 weeks

Question 10

Factors to Correctly Overload

Answer 10

• The initial workload is appropriate for the subject
  
  • An appropriate overload allowing the subject to improve without causing injury(10% max increase for load)
  • The overload maintains the original aims of the training (power or strength)
    
    • Only one variable is overloaded at a time

Question 11

Unloading

Answer 11

a technique to fight the effects of cumulative fatigue from the previous week, which may have lead to delayed adaptations or overtraining

Question 12

Tapering

Answer 12

planning unloading before an important competition or event

Question 13

Individuality

Answer 13

tailoring programs to individuals who have different genetic predispositions and who start at different training status’ and fitness levels.

Question 14

Diminishing Returns

Answer 14

as individuals get closer to their genetic potential, their rate of improvements slow down.

Question 15

Benefits of Variety

Answer 15

• Mentally reinvigorates athletes

- Can lead to enhanced improvements due to applications of different training stimulus

Question 16

Maintenance

Answer 16

the ability to maintain fitness levels once reaching a target performance level

- Fitness gains can be maintained training 2x per week

Question 17

Overtraining

Answer 17

when athletes train too frequently and too intensely without adequate rest to allow time for chronic adaptations.

Question 18

Overtraining Symptoms

Answer 18

• Persistent heavy, sore and stiff muscles
  
  • Persistent Fatigue
  • Decrease in performance and an inability to maintain training schedule
  • Increased susceptibility to colds and sickness
    
    • Nagging or chronic injuries

Question 19

Detraining

Answer 19

the reversal of previously achieved improvements if training does not continue

- Greatest % changes occur within 3 weeks of no training
     - Prevented through maintenance training