Module 1: Principles of Exercise Prescription (Weeks 2 & 3) Flashcards
What is training
process of systematically performing exercise to increase physical abilities + to aquire sports specific skills
What is training prescription
short (single training session) to long (multi-annual periodisation) plans
Tapering
decreasing training loads in the lead up to a event
‘Training dose’ relationship
how the characteristics (dose) of a specific training program effect the frequency, type, intensity, duration and volume of a session.
Training effects
Adaptations acquired in response to training (acute, chronic, positive and or negative)
Acute effects
effects induced by 1 or more training sessions
chronic effects
effects induced by more micro cycles of training
positive effects
acute/chronic response that directly improves the sport performance outcome
negative effects
acute/chronic response that directly impairs the sport performance outcome.
Adaptive training
positive training response
Maladaptive training
negative training response
SAID principle
Specific Adaptation to Imposed Demands
FITT principle
Frequency, Intensity, Time and Type (effects Overload, Progression, Specificity and Reversibility)
Periodisation
strategic planning/monitoring of training = correct adaptations at the right time = competitive success
Microcycle
‘small cycle’ - basic block of the training structure (usually one week)
Mesocycle
‘medium cycle’ - form the building blocks from a discrete unit of training (traditionally over 3 weeks)
Macrocycle
‘large cycle’ - a number of repeated mesocycles (3+ macrocycles = annual plan)
How to design a training program
1) Establish SMART goals
2) break up SMART goals into measurable targets
3) test and monitor measurable goals
4) use the testing/monitoring to select specific exercises + other interventions.
5) produce a LT training plan (over a # of months)
6) produce a ST training plan (detailed training plan for each week + individual sessions)
7) continuously revise training plans
What is Evidence Informed Practice
- prescribing, implementing and assessing the effectiveness of an exercise program through the use of a scientific approach
What does Evidence Informed Practice consist of
1) Scientific Research
2) Individual/Athlete/Client preferences
3) Personal experience and applied expertise
Why is evidence informed practice important
ensures that training programs are safe and effective and optimise performance outcomes.
What does evidence informed practice enable
1) justification regarding why specific exercises were chosen
2) helps broaden our understanding of physiological adaptations in response to the FITT principle
3) allows us to identify exercise fads/gimmicks + educate clientele
Training Process Framework
helps us to visualise the link between performance, goals and training prescription
What does the training process involve
repetition of exercises = automation in the execution of a motor skill and develop structural and metabolic functions = increased physical performance”
How to calculate Session-RPE (sRPE)
Rating of Perceived Exertion (RPE) x duration (min)
What does Session-RPE (sRPE) measure?
Internal training load - calculates overall load across different session modalities (i.e., strength, endurance, HIT); can capture both physiological and biomechanical load.
How to calculate Heart rate-based TRIMP
average heart rate x duration (min)
What does Heart rate-based TRIMP measure?
Internal training load measure; objective; strong relationship with performance in semi-continuous / endurance based sports
Limitations of Session-RPE (sRPE)
Subjective - can be inconsistent (both between and within athletes)
Limitations of Heart rate-based TRIMP
Need to know maximal and resting HR; can’t be used for sprint / strength / intermittent exercise
Precision
How variable are repeated measures on the same test for the same person?
Reliability
How close is the measure to the true value?
Validity
Does the test measure what it’s supposed to measure? Can be criterion, construct or predictive
Typical error
Variation in a person’s value from measurement to measurement
Smallest Worthwhile Change (SWC)
smallest important or meaningful change
Coefficient of Variation (CV)
Relative variability = (SD/mean) x 100
What are the 4 constructs to training
technical
tactical
physical
mental
Heart Rate Variability (HRV)
How variable or ‘regular’ your heart rate is from one beat to the next when beating in and out at rest.
Benefits of HRV
- scientific measure of fatigue
- helps avoid over training
- easy to conduct
Performance =
Fitness - Fatigue
