Module 1: Principles of Exercise Prescription (Weeks 2 & 3)

Question 1

What is training

Answer 1

process of systematically performing exercise to increase physical abilities + to aquire sports specific skills

Question 2

What is training prescription

Answer 2

short (single training session) to long (multi-annual periodisation) plans

Question 3

Tapering

Answer 3

decreasing training loads in the lead up to a event

Question 4

‘Training dose’ relationship

Answer 4

how the characteristics (dose) of a specific training program effect the frequency, type, intensity, duration and volume of a session.

Question 5

Training effects

Answer 5

Adaptations acquired in response to training (acute, chronic, positive and or negative)

Question 6

Acute effects

Answer 6

effects induced by 1 or more training sessions

Question 7

chronic effects

Answer 7

effects induced by more micro cycles of training

Question 8

positive effects

Answer 8

acute/chronic response that directly improves the sport performance outcome

Question 9

negative effects

Answer 9

acute/chronic response that directly impairs the sport performance outcome.

Question 10

Adaptive training

Answer 10

positive training response

Question 11

Maladaptive training

Answer 11

negative training response

Question 12

SAID principle

Answer 12

Specific Adaptation to Imposed Demands

Question 13

FITT principle

Answer 13

Frequency, Intensity, Time and Type (effects Overload, Progression, Specificity and Reversibility)

Question 14

Periodisation

Answer 14

strategic planning/monitoring of training = correct adaptations at the right time = competitive success

Question 15

Microcycle

Answer 15

‘small cycle’ - basic block of the training structure (usually one week)

Question 16

Mesocycle

Answer 16

‘medium cycle’ - form the building blocks from a discrete unit of training (traditionally over 3 weeks)

Question 17

Macrocycle

Answer 17

‘large cycle’ - a number of repeated mesocycles (3+ macrocycles = annual plan)

Question 18

How to design a training program

Answer 18

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

Question 19

What is Evidence Informed Practice

Answer 19

• prescribing, implementing and assessing the effectiveness of an exercise program through the use of a scientific approach

Question 20

What does Evidence Informed Practice consist of

Answer 20

1) Scientific Research
2) Individual/Athlete/Client preferences
3) Personal experience and applied expertise

Question 21

Why is evidence informed practice important

Answer 21

ensures that training programs are safe and effective and optimise performance outcomes.

Question 22

What does evidence informed practice enable

Answer 22

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

Question 23

Training Process Framework

Answer 23

helps us to visualise the link between performance, goals and training prescription

Question 24

What does the training process involve

Answer 24

repetition of exercises = automation in the execution of a motor skill and develop structural and metabolic functions = increased physical performance”

Question 25

How to calculate Session-RPE (sRPE)

Answer 25

Rating of Perceived Exertion (RPE) x duration (min)

Question 26

What does Session-RPE (sRPE) measure?

Answer 26

Internal training load - calculates overall load across different session modalities (i.e., strength, endurance, HIT); can capture both physiological and biomechanical load.

Question 27

How to calculate Heart rate-based TRIMP

Answer 27

average heart rate x duration (min)

Question 28

What does Heart rate-based TRIMP measure?

Answer 28

Internal training load measure; objective; strong relationship with performance in semi-continuous / endurance based sports

Question 29

Limitations of Session-RPE (sRPE)

Answer 29

Subjective - can be inconsistent (both between and within athletes)

Question 30

Limitations of Heart rate-based TRIMP

Answer 30

Need to know maximal and resting HR; can’t be used for sprint / strength / intermittent exercise

Question 31

Precision

Answer 31

How variable are repeated measures on the same test for the same person?

Question 32

Reliability

Answer 32

How close is the measure to the true value?

Question 33

Validity

Answer 33

Does the test measure what it’s supposed to measure? Can be criterion, construct or predictive

Question 34

Typical error

Answer 34

Variation in a person’s value from measurement to measurement

Question 35

Smallest Worthwhile Change (SWC)

Answer 35

smallest important or meaningful change

Question 36

Coefficient of Variation (CV)

Answer 36

Relative variability = (SD/mean) x 100

Question 37

What are the 4 constructs to training

Answer 37

technical
tactical
physical
mental

Question 38

Heart Rate Variability (HRV)

Answer 38

How variable or ‘regular’ your heart rate is from one beat to the next when beating in and out at rest.

Question 39

Benefits of HRV

Answer 39

• scientific measure of fatigue
• helps avoid over training
• easy to conduct

Question 40

Performance =

Answer 40

Fitness - Fatigue