cq1; principles of training Flashcards

1
Q

What are the principles of training?

A
  • Progressive overload
  • Specificity
  • Reversibility
  • Variety
  • Training Thresholds
  • Warm up/Cool Down
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2
Q

What is progressive overload?

A

Gradually increasing the exercise load an athlete undertakes in order to see continuous improvements.

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3
Q

What would progressive overload look like for aerobic training?

A

Duration ↑ + Distance ↑

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4
Q

What would progressive overload look like for resistance training?

A

Repetitions ↑ + Weight ↑

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5
Q

What is specificity?

A

Athletes have to train specifically to the energy system and skill requirements needed for their sport.

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6
Q

How would an athlete implement specificity for aerobic training?

A
  • Longer training periods with no breaks
  • Focusing on muscular endurance (particularly in the legs)
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7
Q

How would an athlete implement specificity for anaerobic training?

A
  • Shorter training periods
  • Increased intensity
  • Focusing on specific muscle groups
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8
Q

What is reversibility?

A

The loss of adaptations that athletes gained during training because of a prolonged break periods.

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9
Q

Why may an athlete apprehend reversibility?

A
  • Injury
  • End of season during recovery period
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10
Q

How quick can adaptations be lost and prevented for aerobic training?

A
  • Lost within 4-6 weeks
  • Prevented with two minimal intensity training sessions a week
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11
Q

How quick can adaptations be lost and prevented for anaerobic training?

A
  • Lost within 1-2 weeks
  • Can be slowed down by training once per week
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12
Q

What is the benefit of variety in training?

A
  • Prevents boredom → engaged + motivated to train
  • Ensures holistic training
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13
Q

What does it mean by “holistic” training for variety?

A
  • Every muscle group or fitness component is covered
  • Allows for rest for different muscle groups
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14
Q

What are training thresholds?

A

The zones at which athletes need to train if they want to see improvement and adaptation in the necessary energy system.

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15
Q

What is the training threshold for aerobic training?

A

60-80% MHR

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16
Q

What is the training threshold for anaerobic training?

A

80-90% MHR

17
Q

What do warm ups do?

A

Warm ups redistribute blood flow away from internal organs to muscles where oxygen and nutrients are required for muscle contractions → This increases muscle temperature allowing for safer stretching that avoids tearing and improves muscle response to stimuli.

18
Q

What is the benefit of warm ups?

A
  • improve mental preparation
  • relaxing the athlete
  • building concentration
  • preventing anxiety induced injury.
19
Q

What is cool down?

A

The recovery period post-performance in which body temperature, circulation and respiratory rates return to pre-exercise state.

20
Q

What are the effects of a cool down?

A
  • Prevent blood pooling
  • Reduce lactic acid build up
  • Aid in the dissipation of waste products
  • Reduce potential for delayed onset of muscle soreness
  • Reduce levels of adrenaline in blood