Principles of Training Flashcards
Principles of training (SPORR)
Specificity- training must be relevant for the chosen activity. Same energy system, muscle type, skills and movements, intensity and duration
Progressive Overload-gradually train harder through training programme as fitness improves. Important not to overload too soon.
Reversibility- detraining. If training stops, adaptations gained as a result of training will deteriorate.
Recovery- Rest days needed to allow the body to recover. 3:1 ratio of hard training and rest.
FITT Principle - To improve performance
Frequency- need to train more often
Intensity- need to train harder
Time- gradually increase time training.
Type- using different forms of exercise increases motivation but needs to be relevant to chosen activity. Continuous, fartlek etc.
Periodisation
Dividing training year into specific sections for a specific purpose. - Reduces chance of injury and helps improvement.
Blockes referred to ac cycles.
Macrocycle - Period involving a long term performance goal
Preparation Period- General conditioning and the developing of fitness levels.
Competition Period- Performer refines skills and techniques as well as fitness.
Transition Period- rest and recovery stage. allows athlete to recharge physically and mentally. - Injury free start to the next season.
Mesocycle
4-12 week period of training with a particular focus. e.g. fitness, power reaction time, speed, endurance, cardio-respiratory endurance.
Microcycle
A week or a few days of training, that is repeated throughout the mesocycle.
Tapering and Peaking
Tapering- reduction in the volume of training prior to a major competition. usually a few days before but depends on type of competition.
Peaking- Planning and organising training so that a performer is at their peak both physically and mentally for a major competition.
Double Peridoisation
Peaking more than once in a season e.g. winter events and summer events.
