PE- training program principals Flashcards
training program principals
F-frequency
I-ntensity
T-ime
D-etraining
O-vertraining
M-aintenance
V-ariety
I-ndividually
D-iminishing return
S-pecificity
P-rogression
T-ype
frequency
number of training sessions conducted in a week
type of training completed (anaerobic= high intensity+less sessions, aerobic=low intensity+more sessions)
frequency: importance of rest
allows for the anabolic phase to occur, which repairs and over-adapts, leading to training adaptions(improvements)
intensity
level of exertion applied during training session
critical principal ensures development of energy systems, fitness components that programs aim to target
% of MHR, self report and vo2 max
intensity: heart rate monitoring
used to measure intensity
intensity: rate of exertion
reveals individuals own perceptions of training stress
intensity: training zones
in order to recieve training adaptions, individual must ensure training is completed with correct training zones
recovery anaerobic, LIP, anaerobic zones
time
to be applied correctly in a number of different ways when designing T.P
length, sessions, work effort
time: periodisation
organised training into managed blocks (periods)
chronic adaptions occur more quickly to anaerobic energy systems to athletes fast twitch fibres, than they do for aerobic energy system for slow twitch fibres
type
what is being completed by individual in training program
addresses exercise ad activities in session
type of training methods utilised within program
type: aerobic methods
continuous training
fartlek training
long-interval training
type: anaerobic methods
immediate/short interval training
speed training
weights and resistance training
plyometrics
type: other training methods
circuit training
flexible training
swiss ball and palati training
specificity
energy systems fitness components major muscles groups- focus major muscle movement skill frequency ensures training program design replicates physiological demands of the activity
progression
overload is planned increase in training stimulus to cause positive long term adaptation
cannot increase skill without overloading
progression: process
increase work overload
body responds to stress
body adapts+ comfortable
progression: considerations
increase 10% from previous load
only makes changes to one variable at a time
individuality
training program is designed to meet needs of person, not one size fits all approach
needs to cater for goals and specific needs
individuality: training status
stage(level)
energy system
individuality: genetic predispositions
% fibre types
ST or FT increase
individuality: adaptive response
hormones
motivation
nutrition
diminishing return
individuals fitness level increases, the rate of improvement from training decreases
plateu’s (stage of development)
variety
needs to introduce different exercises, skill drills and formats to stimulate, challenge and interest athlete mentally and physically
ensure what is planned to keep original goal
variety: continuous training
different courses
variety: resistance training
order of exercise
maintenance
reduce volume of frequency of training
and to still maintain fitness levels attained through training
offseason
detraining
reversibility, adaptions to training are reversible
training gains are lost at a quicker rate than the time it takes for them to develop
overtraining
insufficient opportunities to recover from training stresses
excessive, incorrect overload, excessive scheduling
overtraining: physiological symptoms
increase heart rate
chronic muscle soreness
decrease strength and power
overtraining: psychological symptoms
decrease motivation
increase depression and anxiety
