Prep and training methods Flashcards
Name the three key health related components of fitness
- Aerobic capacity
- Strength
- Flexibility
Name the six principle of training
- Reversibility
- Moderation
- Variance
- Overload
- Progression
- Specificity
Describe reversibility
Training must be maintained to prevent deterioration in performance and fitness
Describe moderation
Training must be appropriate for performer and adaptable whilst maintaining fitness and health
Describe variance
Training includes a range of exercises to prevent boredom and maintain motivation
Describe overload
Training intensity should be beyond the performer’s comfort zone to encourage adaptation
Describe progression
Gradual increase of training intensity to encourage adaptations and improvement
Describe specificity
Relevant and apt training for muscle groups and energy system
What three extra principles could go alongside the principles of training?
Training
Warm up
Cool down
Define ‘periodisation’
The organised division of training into specific blocks known as cycles within a specific time frame to achieve a goal
What are the five objectives of periodisation?
- Maintain motivation/ prevent boredom
- Ensure athlete is at physical peak during season
- Avoid injury
- Structure training to achieve goals
- Focus on specific needs
Name the three types of periodisation cycles
Macro - long term
Meso - mid term
Micro - short term
Describe a macro cycle and give an example
A long term goal that can be split into three meso cycles e.g. pre/peak/post season lasting between 6 months to 4 years e.g. to peak for the Olympics
Describe a meso cycle and give an example
An intermediate training block to complete a mid term goal usually set for between 4-16 weeks e.g. improve aerobic capacity
Describe a micro cycle and give an example
A short term goal typically lasting a week e.g. improve 1RM
The American College of Sports Medicine recommends (1) minutes of moderate intensity (2) times a week or (3) of rigorous activity (4) times a week for the general population and strength training (5) times a week
1 - 30 2 - 5 3 - 20 minutes 4 - 3 5 - twice
Why has the American College of Sports Medicine set those guidelines?
Maintain and improve CV and muscular fitness and overall health
What is Karvonen’s principle calculation to measure HR you would need to maintain and improve aerobic capacity?
Training HR = resting heart rate + (intended % of intensity you want to work at x (max HR - resting HR))
What % of max HR would increase fat metabolism?
60%
What % of max HR would increase lactate threshold?
80%
Describe continuous training
A steady state of work without rest at sub-maximal intensity usually involving large muscle groups
Who is continuous training suitable for?
What intensity is it performed at?
What is the typical duration of continuous exercise?
Endurance athletes
60-80% of max HR
20-80 minutes
What is the aim of continuous training?
Increase intensity and duration of performance before fatigue
Describe fartlek training
Training at varying intensities and terrians
What type of athlete is suitable for fartlek?
At what intensity is it performed?
Duration?
Team players
High with integrated intermediate and low periods
20-80 minutes
What is the aim of fratlek training?
Encourage performers to recover during game play
