cq1; principles of training Flashcards
What are the principles of training?
- Progressive overload
- Specificity
- Reversibility
- Variety
- Training Thresholds
- Warm up/Cool Down
What is progressive overload?
Gradually increasing the exercise load an athlete undertakes in order to see continuous improvements.
What would progressive overload look like for aerobic training?
Duration ↑ + Distance ↑
What would progressive overload look like for resistance training?
Repetitions ↑ + Weight ↑
What is specificity?
Athletes have to train specifically to the energy system and skill requirements needed for their sport.
How would an athlete implement specificity for aerobic training?
- Longer training periods with no breaks
- Focusing on muscular endurance (particularly in the legs)
How would an athlete implement specificity for anaerobic training?
- Shorter training periods
- Increased intensity
- Focusing on specific muscle groups
What is reversibility?
The loss of adaptations that athletes gained during training because of a prolonged break periods.
Why may an athlete apprehend reversibility?
- Injury
- End of season during recovery period
How quick can adaptations be lost and prevented for aerobic training?
- Lost within 4-6 weeks
- Prevented with two minimal intensity training sessions a week
How quick can adaptations be lost and prevented for anaerobic training?
- Lost within 1-2 weeks
- Can be slowed down by training once per week
What is the benefit of variety in training?
- Prevents boredom → engaged + motivated to train
- Ensures holistic training
What does it mean by “holistic” training for variety?
- Every muscle group or fitness component is covered
- Allows for rest for different muscle groups
What are training thresholds?
The zones at which athletes need to train if they want to see improvement and adaptation in the necessary energy system.
What is the training threshold for aerobic training?
60-80% MHR
What is the training threshold for anaerobic training?
80-90% MHR
What do warm ups do?
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.
What is the benefit of warm ups?
- improve mental preparation
- relaxing the athlete
- building concentration
- preventing anxiety induced injury.
What is cool down?
The recovery period post-performance in which body temperature, circulation and respiratory rates return to pre-exercise state.
What are the effects of a cool down?
- 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
