Preparation and training methods Flashcards
What 3 components should make up a training programme design?
Evaluation test
Warm up
Cool down
What are the principles of training?
Rules that underpin a training programme design to ensure safe and effective fitness adaptations
Name the principles of training
Specificity
Progression
Overload
Moderation
Reversibility
Variance
What is specificity?
When the training programme is gear towards demands of activity, and specific to who is doing it
What is progession?
Making the body adapt to stress. Increasing the training intensity
What is overload?
Making the body adapt by working it harder than normal.
- frequency
- intensity
- time
- type
What is moderation?
Not overloading the body too much
What is reversibility?
Fitness levels drop quickly when periods of inactivity occur
What is variance?
A variety of different training sessions to avoid repetition
What is periodisation?
Organised division of training into blocks, each with a goal and time frame
What are the aims of periodisation?
- To reach physiological peak at correct time
- To avoid injury and burn out
- To have a structured training programme to give realistic and achievable goals
What is a macro cycle?
Long term training plan, to achieve a long term goal (e.g. 1 year)
What is a meso cycle?
Mid term training plan, to achieve a mid term goal (e.g. 6 weeks)
What is a micro cycle?
Short term training plan, to achieve a short term goal (e.g. 1 week)
What is the preparatory 1 phase of training?
Off-season
General conditioning (aerobic and mobility training/strength conditioning)
What is preparatory 2 phase of training?
Pre-season
Training intensity increases
Sport specific fitness
Training volume decreases
What is competitive 3 phase of training?
During season
Training load decreases
Focus on tactics and game play
What is competitive 4 phase of training?
2-3 weeks before an event
Tapering
Maintaining intensity
Decrease in volume
What is the transition phase of training?
After season
Active rest or low intensity aerobic work
Name 4 cardiovascular diseases
Atherosclerosis
CHD
Heart attack
Stroke
What is atheroschlerosis?
A build up of fatty deposits in aterial walls which increases BP due to hypertension
What is CHD?
Reduction in blood flow and oxygen to cardia muscles due to blockage. Can lead to angina and heart attacks
What is a heart attack?
Blockage in the coronary artery cuts if oxygen supply and kills cells
What is a stoke?
A blockage in cerebral artery cutting oof blood flow to brain or vessel bursting