Exam Flashcards
What is the SAID princple
Specific Adaptation to Imposed Demands
Be specific when assigning exercises. Don’t prescribe chest resistance training to cyclists
What is the law of diminishing returns
the more well-trained you are, the less benefit you receive for time spent training.
What are the 3 main training adaptations
Endurance
Strength
Speed
What are the 4 parts of a periodisation plan
microcycle
mesocycle
macrocycle
annual plan
What does SMART stand for
Specific
Measurable
Achievable
Relevant
Time-bound
What are the 7 steps for designing a training program
SMART training plan goals
Performance/Health Factors and Goals
Testing and Monitoring
Exercise and other interventions
Long Term Training Plan
Short Term Planning Goals
Continuous Revision
In the training process framework, what is the internal load
internal/individual factors (e.g genetics, nutrition, health etc.)
In the training process framework, what is the external load
The training (organisation, quality, quantity)
What does ESSA consider to be moderate exercise intensity
55-70% of HRmax
How do you find the heart rate reserve
HRmax - Resting HR
How do you find the target HR
Target HR = (HRR x exercise intensity) + RHR
This provides an upper and lower limit
e.g (HRR ∗ .55) + RHR AND (HRR ∗ .70)+ RHR
Using the Borg scale, what is the HR for 6 and 20
6 = 60BPM
20 = 200BPM
On the 1-10 Borg scale, what 5 represent
The lactate threshold (4mmol/L)
Is considered hard
How is TRIMP calculated (a method of monitoring training)
Duration of Training x (factor A x ΔHR ratio x expiration (factor B x HRR)
How is ΔHR ratio calculated
(average HR − resting HR)/(HRmax − resting HR)
