Principles Of Training Flashcards
What are the principles of training?
Activities should include them so improvements can be made.
Golden rules for making training work
How do we know if the principles of training are effective?
Adaptations should occur and we shouldn’t get injured.
What are the different principles of training?
Specificity Progression Overload Reversibility Recovery
What is specificity?
Training needs to be relevant for your chosen activity.
You need to consider whether you are using the same energy system, muscle fibre type, skills and movements. The intensity and duration of the training should also be similar to your activity.
What is progressive overload?
Where the performer gradually trains harder throughout their training programme because their fitness improves
Why is it important to not overload too much?
Increases risk of injury if not done gradually
What’s an example of progressive overload?
A performer who wishes to improve their power, will be lifting heavier weights at the end of their training programme compared to the start. This is because every few weeks the amount of weight lifted will be increased.
What is reversibility?
If training stops then the adaptations that have occurred as a result of the training programme will deteriorate.
Often referred to as detraining.
What is recovery?
Rest days are needed to allow the body to recover from training.
What has research shown?
The 3:1 ratio should be used where the performer trains hard for three days and then rests for one.
Why are the FITT principles needed?
To improve performance
What are the FITT?
Frequency
Intensity
Time
Type
What is frequency?
Train more often
What is intensity?
Train harder
What is time?
Time spent training needs to gradually increase
What is type?
Using different forms of exercise maintains motivation bu the type chosen needs to be relevant to your activity.
What are adaptions?
A change that takes place in the body as a result of training.
What is periodisation?
Dividing the training year into specific sections for a specific purpose.
What cycles does periodisation divide training into?
Macrocycle
Mesocycle
Microcycle
What is the macrocycle?
Period of training involving a long-term performance goal
What’s an example of the macrocycle?
In rugby, it may be the length of the season or for an athlete it could be four years as they build up for the next olympics.
What is the macrocycle made up of?
The preparation period
The competition period
The transition period
What is the preparation period?
Similar to pre-season training, where fitness is developed.
What does the preparation period involve?
General conditioning and the development of fitness levels
What is the competition period?
The performance period where skills and techniques are refined.
What does the competition period involve?
Performer refines skills and technique
Maintains fitness levels
What is the transition period?
The end of the season where the rest and recovery takes place
What does the transition period involve?
Allows an athlete to recharge physically and mentally and ensures an injury-free start to the forthcoming season.
What is the mesocycle?
Usually a 4-12 weeks period of training with a particular focus such as power.
What’s an example of the mesocycle?
A sprinter will focus on power, reaction time and speed
An endurance athlete will focus more on strength endurance and cardio-respiratory endurance.
What is the microcycle?
The description of a week or a few days of training sessions. It’s repeated throughout the length of the mesocycle.
What’s an example of the microcycle?
What a basketball player may do from Monday to Sunday including rest days.
What is tapering?
Reducing the volume and or intensity of training prior to competition.
What is peaking?
Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition
When does tapering occur ?
Usually a few days beforehand, but can depend on the event or type of competition
Why is tapering important?
Allows for peaking
Why is peaking at the right time important?
Need to ensure it occurs in a certain timeframe so the performer can benefit from the removal of training-induced fatigue but reversibility has not yet come into effect.
What is double periodisation?
Some athletes need to peak more than once in a season.
What’s an example of double periodisation?
A long-distance athlete may want to peak in winter during the cross-country season and then again in the summer on the track.
