Principles of training Flashcards
Definition of principles of training
Guidelines for the design of safe and effective training
How do you remember the 10 principles of training?
M R S V O P P Testing the W C
What does the MRS stand for in principles of training?
Moderation
Reversibility
Specificity
What does the VOPP stand for in principles of training?
Variance
Overload
Progression
Periodisation
What does the Testing the WC stand for in principles of training?
Testing
Warm up
Cool down
How do you remember what to put in a SESSION question?
WOSC
What do you include in a SESSION question?
Warm up
Overload
Specificity
Cool down
When do you include all the principles of training?
Design a programme questions
10-20 marks
Describe moderation
Too much overload/progression causes burn out/injuries
Plan include rest days 3:1 ratio hard:easy days
Not enough overload no physical adaptations/improvement
Describe reversibility
Training adaptations are reversed if overload is reduced/stops
Muscle atrophy starts after 48 hours of inactivity.
Describe specificity
Specific and relevant training elicits specific adaptations appropriate for the sport
Eg individual, fibre types, movement patterns, activity, energy systems
Describe variance
Varied training methods/strategies/exercises helps maintain motivation/prevent boredom and injuries
Describe overload
Body must be made to work harder than it’s normal intensity for adaptations to occur. This is done by increasing FITT of training
Describe progression
The body adapts to a training load and to ensure further adaptations are achieved a progression/gradual increase in overload over time is required.
Describe periodisation
Division of training into smaller units with a long term goal. Attempts to optimise a physiological peak, prevent overtraining maintain motivation
Split into Macro, meso and micro cycles
Describe testing
Complete an appropriate PAR-Q prior ro planning and set training at an appropriate level to meet moderation/overload. Test throughout ro monitor and time progressive overload/rest periods
Describe the warm up part of principles of training
Pulse raising and dynamic stretching prepares body physically and mentally for the exercise to follow.
What does pulse raising do in the warm up?
Increases temperature, vascular shunt, increase Q/VE
What does dynamic stretching do in the warm up?
Increases elasticity which increases speed and force of muscle contractions
Decreases risk of injury
Describe the cool down part of principles of training
At the end of activity to speed up recovery process - pulse lowering to maintain muscle pump, VR/Q and remove lactic acid
Static stretching - maintain flexibility/range of motion
How do you make sure moderation is done correctly?
Before training planning, test performer to understand the intensity they should work out to prevent injury/overtraining/burnout and to ensure overload occurs
How do you make sure reversibility is prevented?
Train in moderation in order to prevent injury
Keep overload, no more than 48 hours rest
Vary training to keep motivation
How do you make sure specificity is done correctly?
Test performer prior to training programme in order to make training specific to them/what they want to improve
How do you make sure variance is done correctly?
Change the method of training in order to keep motivation
Prevents reversibility (performer keeps training)
Change during microcycles
How do you make sure overload is done correctly?
Keep testing, when no further adaptations are occuring must increase one of FITT
How do you make sure progression is done correctly?
Test during programme to ensure overload keeps occuring, if it isn’t then increase one of FITT
How do you make sure periodisation is done correctly?
Must train in moderation to prevent injury, not too much during competition but enough to prevent reversibility.
Divide year into macro,meso and micro cycles
How do you make sure testing is done correctly?
Test performer before and during to make sure the programme is specific and overload is being achieved.
Test after to see how well adaptations have occurred.
How do you make sure warm ups are done correctly?
Prevents injury/reversibility
Should be specific and done before every session.
How do you make sure cool downs are done correctly?
Decreases recovery time so more training can be done so progression is more likely
Should be specific to performer and done after every session
Definition of a macrocycle
Long term 1-4 year training/performance goal made of mesoscycles
Definition of a mesocycle
Intermediate training block of 1-4 months made up of microcycles
Definition of a microcycle
Short term training block of 1-3 weeks.
A number of training sessions forming a recurrent unit
What is the aim of a microcycle?
Achieve a short term goal (each unit may have its own objective in helping to achieve the overall meso/macro goal
What is the aim of a mesocycle?
Achieve a medium term goal
Preseason - increase fitness, peak for competition season
Competition season maintain fitness
Off - rest, recover, limit reversibility
What is the aim of a macrocycle?
Achieve an important overall long term goal
What are the benefits of periodisation?
Timing means performers can reach physiological peak at correct time
Each block prepares a specific component
Training split into smaller units (variance) maintains motivation
Ensures goals are realistic and achievable in a given time frame
What are the 3 phases of a periodised training year?
Preparatory
Competitive
Transition
What type of cycle is each phase of a periodised year?
Mesocycle
What happens in preparatory phase - stage 1?
Off-season
Build a good general level of fitness
What happens in preparatory phase - stage 2?
Pre-season
Training intensity/volume will increase and become more specific. Incorporates more skill/competition specific work.
Reach peak performance level before competitive season
What happens in competitive phase - stage 3?
Maintaining existing level of fitness and staying injury free. Periods of tapering to allow the body to recover and increase glycogen stores without detraining prior to specific competitions.
What happens in transition phase - stage 4?
Active recovery/rest stage allowing body to recuperate from competitive season.
Low intensity activity to keep healthy
Example of what happens in preparatory phase - stage 1?
Increase oxygen capacity/flexibility/strength may involve cross/fartlek/interval/circuit/weight training
Example of what happens in preparatory phase - stage 2?
Develop speed/appropriate energy system/ specific type of strength training.
Could do full friendly competitive games.
Example of what happens in competitive phase - stage 3?
Focus more on technique and tactics rather than fitness.
Periods of tapering (decreasing training volume)
Example of what happens in transition phase - stage 4?
Cross training such as swimming/cycling to aid recovery while keeping healthy
Definition of tapering
A progressive non-linear reduction in the training load during a variable time period in an attempt to reduce the physical and psychological stress of training and optimise sports performance
What is a peak taper?
At the peak the athlete has a high state of synergism joint action of several factors which together increase each others effectiveness
What could happen if a performer tried to maintain their peak performance for a long time?
Burn out and maybe an injury
What happens to volume/intensity during tapering?
Decrease volume by a third
Maintain/increase intensity
Do this 2-3 weeks before competition
What are the benefits of tapering
Improved recovery, increase enzymes, hormones, muscles to build more proteins
Increase glycogen storage/refuelling
High intensity prevents detraining, increases blood volume and neuromuscular aspects of performance
Improvement of 2-4% in most tests and competition results
What are the 3 types of tapering
Exponential (fast and slow)
Step
Linear
Which type of tapering is the best?
Fast exponential - Performer drastically reduces volume daily leading up to their event (80% decrease in volume by end of tapering
