Principles of training Flashcards
What is Principle of training?
Guidelines for the design of soft and effective training
What is training?
A programme of exercise designed to help a performer reach specific fitness goals or targets bt a specific time
Why is training important?
Ensure a individual performers physical capacities MATCH their sporting requirements
What are the key words for planning a training programme?
Plan, design, provide/suggest= advice, guidance
What is the anagram for POT?
MRS VOPP T WC Modernation Reversibility Specificity Variance Overload Progression Periodisation Testing Warm up Cool down
What is moderation?
Too much overload/progression leads to over training and burn out. Need rest days 3;1;3 x hard and 1 easy day.
What is reversibility?
Training adaptions are reversed if overload reduced/stops (lose strength)
rule of the third
What is specificity?
Specific training areas; individual, fibre types, movements, patterns, activity and energy systems
Training recreates the demand of the sport
Correct muscle groups
What is variance?
Varied training methods to keep sessions varied and not boring, prevent boredom/ injury. Vaired strength- circuit, hit, pyramid, superset etc
What is overload?
Body must be stressed/ made to work harder than its normal intensity for adapatations to occur, increase weight. Change intensity, frequency, time, type of training
Stress the body
FITT-
What is progression?
Body needs to adapt to a different training load. Progressive/ gradual increase in overload (FITT) Over time is required for further adaptations
Training gradually gets harder
What is periodisation?
Divisions of training into smaller units with a specific long- term goal/objectives. Prevents overturning and maintain motivation. Split into cycles (macro, long term) , meso (intermediate goal) and micro (short term goals)
What is Testing?
PARQ/TEST prior to planning and to set training at an appropriate level to meet moderation and overload. Test throughout to monitor and time progressive overload/rest periods
What is warm up?
Pulse raising, mobility and dynamic stretching prepares body physically and mentally for the exercise to follow; pulse raising to» temperature, vascular shunt , Q/VE and mobility/dynamic stretching to» elasticity Its to» speed and force of muscle contractions and
What is the cool down?
Speed up recovery process, pulse lowering- to maintain muscle pump, VR/Q, remove lactic acid and maintenance stretching; static/ PNF/ isometric to maintain flexibility/ROM