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PRINCIPLES & METHODS OF TRAINING Flashcards

1
Q

PROMS-V

A

Progression

Reversibility

Overload

Moderation

Specificity

-

Variance

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2
Q

OVERLOAD

A

the concept of stressing the body slightly beyond its current capabilities during training.
by doing so, it creates a stimulus for physiological adaptations

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3
Q

OVERLOAD PHYSIOLOGICAL ADAPTATIONS

A
  • increased muscle strength/ power/ speed- anaerobic LTA
  • cardiovascular fitness (aerobic capacity) - LTA
  • muscle fibre development & hypertrophy
  • increasing anaerobic and aerobic thresholds/ delaying OBLA
  • skill development
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4
Q

FITT

A

F= frequency: HOW OFTEN ?
I= intensity: HOW HARD?
T= time : HOW LONG?
T= type: WHAT TYPE OF EXERCISE/ ACTIVITY?

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5
Q

PROGRESSION

A

progressive overload involves gradually increasing the intensity, duration or volume of training to continuously challenge the body; gradual increase in workload stimulates improvements in strength, endurance, or even skill

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6
Q

PROGRESSIVE OVERLOAD

A

refers to gradual increase in the intensity, duration, volume of training to place a stress on the body, which acts as a stimulus for physiological adaptations

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7
Q

SPECIFICITY

A

principle of specificity emphasises that training should be tailored to the specific sport or activity an athlete participates in

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8
Q

REVERSIBILITY

A

states that fitness gains achieved through training can be lost if training is stopped or reduced. principle emphasises the importance of consistent training to maintain performance levels

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9
Q

VARIATION

A

training programmes should include a variety of exercises, drills, and activities to prevent overuse injuries, reduce boredom/ maintain motivation, and promote well-round fitness

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10
Q

MODERATION

A

balancing the amount, intensity, and duration of training to avoid overtraining or undertraining. emphasises that training should be appropriate and manageable to excessive fatigue, injury or burnout. goal is to ensure steady progress while allowing for recovery

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11
Q

DELOADING

A

reducing intensity/ duration/ amount to prevent burn out, excessive fatigue

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12
Q

PAR-Q

A

The Physical Activity Readiness Questionnaire

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13
Q

PAR-Q IS IMPORTANT FOR

A

(1) identification of health risks

(2) safety precautions

(3) informed consent

(4) health history tracking

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14
Q

PHYSIOLOGICAL EFFECTS OF A WARM-UP

A
  • release adrenaline, increases HR + BR and dilates capillaries and arterioles, increase in oxygenated blood flow
  • increase in speed of nerve impulses, be more alert + stimulation of more muscle fibres to produce more force (part of potentiation)
  • greater elasticity of muscle fibres due to increase in muscle temperature, reduces risk of muscular injury
  • efficient movement at joints due to increased production of synovial fluid, increase pliability
  • increase reaction time
  • increase co-ordination
  • reduction in muscle viscosity
  • increases enzyme activity
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15
Q

PHYSIOLOGICAL EFFECTS OF A COOL-DOWN

A
  • maintains blood flow high and allows oxygen to be delivered to working muscles/ reduces oxygen debt and flush out waste products
  • allows to oxidise and remove lactic acid
  • helps saturation of myoglobin stores
  • light exercise allows skeletal muscle pump to keep working and prevents blood from pooling in the veins
  • reduce risk of DOMS (delayed onset of muscle stiffness/soreness)
  • creatine phosphate stores re-saturated at faster rate
  • allows body to return to its pre-exercise state
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16
Q

RAMP

A

R= raise - increase HR and body temperature with light aerobic activities like jogging or skipping

A= activate - engage key muscles groups that will be used in the activity, such as squats or lunges

M= mobilise - improve joint movement with dynamic stretches or controlled exercises (arm circles, leg swings)

P= potentiation - prepare the body for high intensity effort with sport - specific drills or explosive movements (sprints, jumps)

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17
Q

WARM UP

A

prepare body for physical activity and reduces the risk of injury

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18
Q

PHYSILOGICAL BENEFITS OF A WARM UP

A

(1) increased heart rate and blood flow

(2) increased muscle temperature

(3) enhanced enzyme activity

(4) improved joint mobility

(5) nervous system activation

(6) psychological preparation

(7) redistribution of blood flow

deliver nutrients

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19
Q

PHYSIOLOGICAL BENEFITS OF A COOL-DOWN

A

(1) gradual decrease of HR and BR

(2) removal of waste products

(3) reduction in muscle soreness

(4) maintenance of flexibility

(5) restoration of muscle length

(6) facilitates recovery of energy systems

(7) psychological benefits

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20
Q

CONTINUOUS TRAINING

A

predominantly develops the aerobic system by working continuously at the same intensity

typically 60-80% maximum HR

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21
Q

HR ZONE (BASIC CALCULATION)

A

STEP ONE-
maximum HR (MHR) = 220 - your age = xxx

STEP TWO-
the lower limit, to have an aerobic training effect is 60% (65% for an athlete) of your maximum

STEP THREE-
the upper limit, to have an aerobic training effect is 80% (85% for an athlete) of your maximum

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22
Q

HR ZONE (KARVONEN PRINCIPLE)

A

takes into account your fitness level via use of your resting heart rate

1) calculate RHR
calculate MHR

2) lower limit
RHR + 0.60 (MHR-RHR)

3) upper limit
RHR+0.80(MHR-RHR)

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23
Q

BORG SCALE (RPE)

A

simple method of rating perceived exertion (RPE) and is used to measure a performers level of intensity during training

perceived exertion is how hard you feel your body is working

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24
Q

PLYOMETRICS

A

used to develop speed and power

maximum intensity activities with relatively short periods of time - high intensity explosive activities

usually no more than 10 seconds, with a rest period allowing near fully recovery between repetitions and sets

uses fast twitch muscle fibres

if an eccentric contraction precedes concentric contraction= more force
= stretch shortening cycle

25
SSC - THE THREE PHASES
P - pre-loading/ eccentric phase (on landing an eccentric contraction - lengthening - occurs) A- amortisation phase (changeover- needs to be short/ rapid so elastic energy is not lost) M - concentric/ muscle contraction phase (rapid muscle shortening)
26
WEIGHT TRAINING
3 components can be developed 1) strength 2) power 3) muscular endurance
27
INTERVAL TRAINING
any form of training with a set recovery period built into the session, weight training, circuit training, and plyometrics are forms of interval training can develop ANY energy system depending on intensity and duration of the exercise and the length of the recovery between bouts of exercise
28
FARTLEK
Swedish for speed-play vary pace of the run to stress both the aerobic and anaerobic energy systems. this is a much more demanding type of training that will improve VO2 Max and recovery process
29
CIRCUIT TRAINING
can include a variety of exercises that can be either sport or specific or fitness related
30
FLEXIBILITY AND MOBILITY TRAINING
TYPES OF STRETCHING 1) static (passive or active) 2) dynamic 3) ballistic 4) proprioceptive neuromuscular facilitation (PNF)
31
STATIC STRETCHING
ACTIVE- ability to stretch an antagonist muscle using only the tension in the agonist muscle. performer moves their own body e.g. holding leg in front of you as high as possible PASSIVE- ability to hold a stretch using body weight or some other external force like a partner e.g. holding leg out in front of you and resting it on a chair
32
DYNAMIC STRETCHING
defined as a type of stretching that involves moving parts of the body through a full range of motion in a controlled, smooth, and deliberate manner e.g. heel kicks, open/close gates, walking lunges
33
BALLISTIC STRETCHING
involves rapid, bouncing movements that push a muscle or joint past its normal range of motion uses momentum of body to stretch the muscles e.g. toe-touch bounces, arm swings
34
PROCESS OF PNF
1) individual performs a passive stretch, extends leg until tension is felt (using a partner) 2) stretch/ length change of muscle detected by muscle spindle 3) isometric contraction of muscle is performed for 10 seconds- by pushing against an external resistance 4) golgi tendons organ detects increase in muscle tension 5) sends an INHIBITORY signal to CNS 6) overrides muscle spindle 7) delays stretch reflex 8) results in the further relaxation of the target muscle 9) allows for greater passive stretch
35
SAQ (SPEED, AGILITY, QUICKNESS)
training method that develops an athletes ability to move quickly, change direction efficiently, and accelerate or decelerate with control SPEED- ability to move the body quickly over a specific distance AGILITY- ability to change direction rapidly while maintaining balance, strength, and control QUICKNESS- to react and move with speed and precision in response to a stimulus, enhances reaction time and neuromuscular efficiency
36
PURPOSE OF SAQ
- improves acceleration, deceleration, and multi-directional movement - enhances reaction time and decision making speed in game situations - boosts neuromuscular coordination by teaching the body to recruit muscles effectively - develops functional strength, balance and power required in high intensity sports
37
DIVISION OF A TRAINING CYCLE
1) macro cycle typically an entire training year but may also be a period of many months to up to 4 years (olympics) 2) meso cycle two or more cycles within the macrocycle, each lasting several weeks to several months 3) micro cycle typically one week long but could last for up to four weeks, depending on the programme
38
PERIODISATION IS...
breaking the training programme into periods of time that will help the athlete reach their peak performance at a certain time - very flexible
39
WHAT IS THE AIM OF PERIODISATION?
- to peak for a specific competition and develop a specific component of fitness - optimise the rate of adaptation and maximise performance
40
LONG TERM GOALS (OUTCOME GOALS)
MONTHS- YEARS TO ACCOMPLISH examples - winning an olympic gold medal in swimming - becoming the top-ranked tennis player in the world - completing a career as a professional athlete in the NFL - setting a world record in marathon running
41
MEDIUM TERM GOALS (PERFORMANCE GOALS)
MILESTONE OR INTERMEDIATE ACHIEVEMENT THAT SUPPORTS PROGRESS TOWARDS LONG TERM GOAL examples - improving personal best time in the 100m by 0.5seconds within 3 years - winning regional championship in basketball within 2 years - completing a full ironman triathlon after 2 years of training
42
SHORT TERM GOALS (PROCESS GOALS)
IMMEDIATE ACTION OR TASKS THAT CAN BE COMPLETED IN THE NEAR FUTURE TO BULD TOWARDS LARGER GOALS A FEW DAYS- 1 YEAR examples - going to all football practice sessions - completing a 10k race in under 50 minutes next month
43
OUTCOME GOALS (MACRO CYCLE/ LONG TERM)
FOCUS ON FINAL RESULT OR THE DESIRED END ACHIEVEMENT/ ENF RESULT examples - winning gold medal at Olympics for 100m sprint - finishing top three in a marathon
44
PERFORMANCE GOALS (MESOCYCLE/ MEDIUM)
FOCUS ON ACHIEVEING A SPECIFIC STANDARD OR PERSONAL BEST REGARDLESS OF EXTERNAL COMPETITION examples - running the 100m sprint in under 10 seconds - reducing swim lap time by 2 seconds
45
PROCESS GOALS (MICRO/ SHORT-TERM)
FOCUSES ON THE ACTIONS, TECHNIQUES OR STRATEGIES NEEDED TO PERFORM WELL. THESE GOALS GUIDE DAY-TO-DAY TRAINING AND HABITS examples - practicing sprint starts everyday for 30 minutes - perfecting swimming stroke technique during training sessions
46
PERIODS OF TRAINING (PCT)
P- preparation period C- competitive period T- transition period
47
PREPARATION PERIOD
involves general conditioning and development of fitness levels
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COMPETITIVE PERIOD
performers refines skills and techniques as well as maintaining fitness levels
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TRANSITION PERIOD
rest and recovery stage. this phase allows the athlete to recharge physically and mentally, and ensure an injury-free start to the forthcoming season
50
5 SUB-PHASES OF TRAINING
1) general preparation (preparation period) 2) specific preparation (preparation period) 3) pre-competition (competitive period) 4) competition (competitive period) 5) recovery or transition phase (transition period)
51
GENERAL PREPARATION
foundational phase, focusing on developing an athletes overall physical fitness, strength, and endurance high volume training, moderate intensity examples- football, players work on aerobic conditioning, core stability, and muscular endurance through activities like distance running, gym sessions, and basic drills
52
SPECIFIC PREPARATION
focus training on specific component of fitness
53
PRE-COMPETITION
54
COMPETITION
55
RECOVERY PHASE
56
TAPERING IS...
reducing the volume of training and/ or the training intensity prior to major competition (detraining/ deloading)
57
PEAKING IS ....
making sure that both the mind and body are at their best possible condition, for a competition
58
WHAT TO CONSIDER WHEN PLANNING A HEALTH PROGRAMME
- the aim of the training programme - macro-, meso-, microcycles - energy systems that need training - fitness components that need improving - the main muscle groups being used - type of muscle contractions - most suitable method(s) of training - application of the principles of training - progression - overload, specificity, moderation, variance, and reversibility

PE (10 decks)

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