principles of exercise and training

Question 1

individuality

Answer 1

not all people + athletes are created equal
genetics affects performance
variations in cell growth rates, metabolism + cardiorespiratory and neuroendocrine regulation
high vs low responders- how we respond to training stimulus + how out bodies adapt to changes

Question 1

principles

Answer 1

individuality
specificity
reversibility
progressive overload
variation

Question 2

specificity

Answer 2

exercise adaptations are specific to mode and intensity of training
training programme must stress most relevant physioogical systems for given sport
training adaptations highly specific to type of acticvity, training volume and intensity

Question 3

reversibility

Answer 3

detraining reverses gains
muscle mass lost very quickly if the muscle isnt stimulated
vo2 max, muscle glycogen and other enzymes drop very rapidly when training stops
will take longer to increase again once training stops

Question 4

prog overload

Answer 4

need to increase demands on body to make further improvements
mucle overload- muscles must be loaded beyond normal loading for improvement
overeaching= decrement then benefit
progressive training: as strength increases, resistance/reps must increase to further increase strength
overeaching is a goal
however overtraining leads to decrease in performance due to not enough time to recover in between sessions

Question 5

overtraining

Answer 5

leads to decrease in performance due to not enough time to recover in between sessions
- general fatigue
- loss of strength, coordination and exercise capacity
- loss of appetite
- weight loss
- increased/decreased resting HR
- hormonal disturbance eg increased cortisol

Question 6

principles of variation

Answer 6

periodisation
systematical changes to one or more variables to keep training challenging including intensity, volume, technique, tactics and changing exercise modes
macrocycles, mesocycles and microcycles

Question 7

cycles

Answer 7

goals- achieve acute overload, promote over reaching, avoid over training and allows for taper
macro- 12 weeks
meso- 4 weeks
micro- 7 days

Question 8

training for race

Answer 8

intensity and volume are inversely related
if vol increases, intensity should derease
if intensity increases, vol should decrease
applies to resistance, anaerobic and aerobic training
if intensity and volume increase this could have negative effects

Question 9

periodisation

Answer 9

prep phase; focus on volume
pre comp and comp phase- focus on intensity and technique

Question 10

training zones

Answer 10

aerobic threshold- regenerative/low intensity endurance training

aerobic-anaerobic transition- moderate/high intensity endurance training

MLSS (anaerobic threshold)- interval training sessions

closer you get to the race, more time will be spent in the higher intensity area

Question 11

endurance training

Answer 11

long slow distance training
focus on preparation phase
maintaining endurance training during season- for games players
more intense continuous endurance training:
- around MLSS (race pace)
- improve speed
- focus in pre comp and comp phase

Question 12

tapering

Answer 12

detraining reverses gains but a few days of rest can enhance performance
tapering-reduction in training volume/intensity; prior to major competition, 4-28 days, most appropriate for infrequent competition
mechanisms of action- muscle repair and repleneshing of glycogen reserves

Question 13

how to taper

Answer 13

minimise fatigue without compromising fitness
maintain training intensity
reduce training volume by 60-90%
maintain training frequency at >80%
individualise taper duration between 4-28 days
use progressive, non linear tapering designs