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PE - Exercise physiology > Principles of training > Flashcards

Principles of training Flashcards

1
Q

Definition of principles of training

A

Guidelines for the design of safe and effective training

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2
Q

How do you remember the 10 principles of training?

A 
M
R
S
V
O
P
P
Testing the
W
C
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3
Q

What does the MRS stand for in principles of training?

A

Moderation
Reversibility
Specificity

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4
Q

What does the VOPP stand for in principles of training?

A

Variance
Overload
Progression
Periodisation

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5
Q

What does the Testing the WC stand for in principles of training?

A

Testing
Warm up
Cool down

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6
Q

How do you remember what to put in a SESSION question?

A

WOSC

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7
Q

What do you include in a SESSION question?

A

Warm up
Overload
Specificity
Cool down

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8
Q

When do you include all the principles of training?

A

Design a programme questions

10-20 marks

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9
Q

Describe moderation

A

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

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10
Q

Describe reversibility

A

Training adaptations are reversed if overload is reduced/stops
Muscle atrophy starts after 48 hours of inactivity.

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11
Q

Describe specificity

A

Specific and relevant training elicits specific adaptations appropriate for the sport
Eg individual, fibre types, movement patterns, activity, energy systems

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12
Q

Describe variance

A

Varied training methods/strategies/exercises helps maintain motivation/prevent boredom and injuries

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13
Q

Describe overload

A

Body must be made to work harder than it’s normal intensity for adaptations to occur. This is done by increasing FITT of training

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14
Q

Describe progression

A

The body adapts to a training load and to ensure further adaptations are achieved a progression/gradual increase in overload over time is required.

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15
Q

Describe periodisation

A

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

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16
Q

Describe testing

A

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

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17
Q

Describe the warm up part of principles of training

A

Pulse raising and dynamic stretching prepares body physically and mentally for the exercise to follow.

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18
Q

What does pulse raising do in the warm up?

A

Increases temperature, vascular shunt, increase Q/VE

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19
Q

What does dynamic stretching do in the warm up?

A

Increases elasticity which increases speed and force of muscle contractions
Decreases risk of injury

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20
Q

Describe the cool down part of principles of training

A

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

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21
Q

How do you make sure moderation is done correctly?

A

Before training planning, test performer to understand the intensity they should work out to prevent injury/overtraining/burnout and to ensure overload occurs

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22
Q

How do you make sure reversibility is prevented?

A

Train in moderation in order to prevent injury
Keep overload, no more than 48 hours rest
Vary training to keep motivation

23
Q

How do you make sure specificity is done correctly?

A

Test performer prior to training programme in order to make training specific to them/what they want to improve

24
Q

How do you make sure variance is done correctly?

A

Change the method of training in order to keep motivation
Prevents reversibility (performer keeps training)
Change during microcycles

25
Q

How do you make sure overload is done correctly?

A

Keep testing, when no further adaptations are occuring must increase one of FITT

26
Q

How do you make sure progression is done correctly?

A

Test during programme to ensure overload keeps occuring, if it isn’t then increase one of FITT

27
Q

How do you make sure periodisation is done correctly?

A

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

28
Q

How do you make sure testing is done correctly?

A

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.

29
Q

How do you make sure warm ups are done correctly?

A

Prevents injury/reversibility

Should be specific and done before every session.

30
Q

How do you make sure cool downs are done correctly?

A

Decreases recovery time so more training can be done so progression is more likely
Should be specific to performer and done after every session

31
Q

Definition of a macrocycle

A

Long term 1-4 year training/performance goal made of mesoscycles

32
Q

Definition of a mesocycle

A

Intermediate training block of 1-4 months made up of microcycles

33
Q

Definition of a microcycle

A

Short term training block of 1-3 weeks.

A number of training sessions forming a recurrent unit

34
Q

What is the aim of a microcycle?

A

Achieve a short term goal (each unit may have its own objective in helping to achieve the overall meso/macro goal

35
Q

What is the aim of a mesocycle?

A

Achieve a medium term goal
Preseason - increase fitness, peak for competition season
Competition season maintain fitness
Off - rest, recover, limit reversibility

36
Q

What is the aim of a macrocycle?

A

Achieve an important overall long term goal

37
Q

What are the benefits of periodisation?

A

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

38
Q

What are the 3 phases of a periodised training year?

A

Preparatory
Competitive
Transition

39
Q

What type of cycle is each phase of a periodised year?

A

Mesocycle

40
Q

What happens in preparatory phase - stage 1?

A

Off-season

Build a good general level of fitness

41
Q

What happens in preparatory phase - stage 2?

A

Pre-season
Training intensity/volume will increase and become more specific. Incorporates more skill/competition specific work.
Reach peak performance level before competitive season

42
Q

What happens in competitive phase - stage 3?

A

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.

43
Q

What happens in transition phase - stage 4?

A

Active recovery/rest stage allowing body to recuperate from competitive season.
Low intensity activity to keep healthy

44
Q

Example of what happens in preparatory phase - stage 1?

A

Increase oxygen capacity/flexibility/strength may involve cross/fartlek/interval/circuit/weight training

45
Q

Example of what happens in preparatory phase - stage 2?

A

Develop speed/appropriate energy system/ specific type of strength training.
Could do full friendly competitive games.

46
Q

Example of what happens in competitive phase - stage 3?

A

Focus more on technique and tactics rather than fitness.

Periods of tapering (decreasing training volume)

47
Q

Example of what happens in transition phase - stage 4?

A

Cross training such as swimming/cycling to aid recovery while keeping healthy

48
Q

Definition of tapering

A

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

49
Q

What is a peak taper?

A

At the peak the athlete has a high state of synergism joint action of several factors which together increase each others effectiveness

50
Q

What could happen if a performer tried to maintain their peak performance for a long time?

A

Burn out and maybe an injury

51
Q

What happens to volume/intensity during tapering?

A

Decrease volume by a third
Maintain/increase intensity
Do this 2-3 weeks before competition

52
Q

What are the benefits of tapering

A

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

53
Q

What are the 3 types of tapering

A

Exponential (fast and slow)
Step
Linear

54
Q

Which type of tapering is the best?

A

Fast exponential - Performer drastically reduces volume daily leading up to their event (80% decrease in volume by end of tapering

PE - Exercise physiology (9 decks)

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