Chapter Fourteen : Training Program and Strategies to Monitor Training

Question 1

Planning a training program

Answer 1

Planning
Activity analysis
Fitness testing
Training methods
Components of the training program
Monitoring
Evaluate effectiveness

Question 2

Components of an exercise training session

Answer 2

Warmup
Conditioning
Cool down

Question 3

Purpose of warmup

Answer 3

Allows the body to adjust to the demands that will be placed on it during the session

Question 4

How does a warmup prepare you for the session

Answer 4

Mentally increases arousal levels
Physically increases - muscle temp, core body temp, respiration rate, the elasticity of the muscles, heart rate, blood flow to working muscles and decreases the thickness of joint fluids

Question 5

Stages of warmup

Answer 5

1. 5-10 mins of slow, low intensity activity

2. Transition to more specific movements gradually increasing intensity and dynamic stretching can be incorporated

Question 6

The conditioning phase

Answer 6

Sports specific phase
Where you target fitness components you aim to improve and also the ones you aim to maintain. Done by appropriate training methods

Question 7

Purpose of a cool down

Answer 7

Aims to return the body to pre-exercise levels
Removing waste products from working muscles, the gradual recovery of HR and blood pressure and helps reduce the affect of DOMS

Question 8

Stretching purpose

Answer 8

Reduces stiffness

Question 9

Band in stretching

Answer 9

Gives a full body stretch
Easy to use
Adds variety
Cost effective

Question 10

Foam rollers

Answer 10

Increases blood flow
Maximises effectiveness of stretching
Eliminates painful trigger points in soft tissue
Accelerates removal of waste products
Increases O2 to muscles

Question 11

Periodisation

Answer 11

Systematic planning of physical training
The more elite an athlete the more complex and precise planning needs to be
Prevents overtraining to allow the athlete to peak at key times
Correctly incorporates rest and tapering

Question 12

Cycles of periodisation

Answer 12

Macrocycle = Annual training plan
Meso cycles = 4-8 week training plan
Microcycles = 7-10 day training plan

Question 13

Why should you record/monitor training

Answer 13

Identifies trends
Monitor performance and training load
Avoid overtraining and injury
Evaluate and adjust training
Stay motivated
Review macrocycles and microcycles

Question 14

Types of monitoring

Answer 14

Digital tracking and apps capture physiological data
How we feel pre, post and during the session for psychological data
Access, transport and social support networks for sociocultural data