PE- training program principals

Question 1

training program principals

Answer 1

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

Question 2

frequency

Answer 2

number of training sessions conducted in a week

type of training completed (anaerobic= high intensity+less sessions, aerobic=low intensity+more sessions)

Question 3

frequency: importance of rest

Answer 3

allows for the anabolic phase to occur, which repairs and over-adapts, leading to training adaptions(improvements)

Question 4

intensity

Answer 4

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

Question 5

intensity: heart rate monitoring

Answer 5

used to measure intensity

Question 6

intensity: rate of exertion

Answer 6

reveals individuals own perceptions of training stress

Question 7

intensity: training zones

Answer 7

in order to recieve training adaptions, individual must ensure training is completed with correct training zones
recovery anaerobic, LIP, anaerobic zones

Question 8

time

Answer 8

to be applied correctly in a number of different ways when designing T.P
length, sessions, work effort

Question 9

time: periodisation

Answer 9

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

Question 10

type

Answer 10

what is being completed by individual in training program
addresses exercise ad activities in session
type of training methods utilised within program

Question 11

type: aerobic methods

Answer 11

continuous training
fartlek training
long-interval training

Question 12

type: anaerobic methods

Answer 12

immediate/short interval training
speed training
weights and resistance training
plyometrics

Question 13

type: other training methods

Answer 13

circuit training
flexible training
swiss ball and palati training

Question 14

specificity

Answer 14

energy systems
fitness components
major muscles groups- focus
major muscle movement
skill frequency
ensures training program design replicates physiological demands of the activity

Question 15

progression

Answer 15

overload is planned increase in training stimulus to cause positive long term adaptation
cannot increase skill without overloading

Question 16

progression: process

Answer 16

increase work overload
body responds to stress
body adapts+ comfortable

Question 17

progression: considerations

Answer 17

increase 10% from previous load

only makes changes to one variable at a time

Question 18

individuality

Answer 18

training program is designed to meet needs of person, not one size fits all approach
needs to cater for goals and specific needs

Question 19

individuality: training status

Answer 19

stage(level)

energy system

Question 20

individuality: genetic predispositions

Answer 20

% fibre types

ST or FT increase

Question 21

individuality: adaptive response

Answer 21

hormones
motivation
nutrition

Question 22

diminishing return

Answer 22

individuals fitness level increases, the rate of improvement from training decreases
plateu’s (stage of development)

Question 23

variety

Answer 23

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

Question 24

variety: continuous training

Answer 24

different courses

Question 25

variety: resistance training

Answer 25

order of exercise

Question 26

maintenance

Answer 26

reduce volume of frequency of training
and to still maintain fitness levels attained through training
offseason

Question 27

detraining

Answer 27

reversibility, adaptions to training are reversible

training gains are lost at a quicker rate than the time it takes for them to develop

Question 28

overtraining

Answer 28

insufficient opportunities to recover from training stresses
excessive, incorrect overload, excessive scheduling

Question 29

overtraining: physiological symptoms

Answer 29

increase heart rate
chronic muscle soreness
decrease strength and power

Question 30

overtraining: psychological symptoms

Answer 30

decrease motivation

increase depression and anxiety