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
What is the micro cycle?
Short term training block 1-3 weeks/ number of training sessions forming a recurrent unit (one full week of training)]
Achieve a short term goal, help achieve the peso/ macro objective/ goal
3 x weekly resistance training sessions to develop strength endurance
What is the meso cycle?
Intermediate training block/ between 1-4 months (consists of a number of micrco cycles cycle
Achieve a medium term/ objective goal-»_space; strength and power
preseason, completion season and off season
What is the macro cycle?
Long term/ 1-4 year training/ performance block/goal (consists of.a number of meso cycles)
Achieve an important overal (long term) goal/objective
1 year goal to reach national qualifying time/ 3/4 year goal Olympic Games
What are the benefits of periodisation training?
Time g= physiological peak at the right time; olympics and avoid injury/ burn out
Each block is designed to prepare a specific performance component eg; sprint start
variant training split into smaller units to maintain motivation/ avoid boredom/ burnout
ensures trainings goals/aims (adaptations) and realistic and achievable within time frame
What is tapering?
Reducing training to allow body to achieve maximum, energy stores prior to completion (focus on technique not fitness( 1-3 WEEKS BEFORE COMPETITION
What would be ideal in pre season?
Develop more specific fitness/training sessions will increase in intensity/ focus on fitness components important for the event/ specific eg develop speed
What would be ideal for competition?
maintain fitness/ injury free eg continue training but ensure rest/ good diet
What would be ideal for off season?
Build a training base/ general fitness eg o2 capacity/ flexibility/ many involve cross training/ circuit
What are the 3 phases of a periodised training year?
Different stages of the year an times
What is stage 1 of periodisation?
Prepatory phase, off season build a good base/ general fitness/ conditioning/ Cross training
What is stage 2 of periodisation?
Pre season training_ training intesnit and volume will increase (progressive overload) and become more specific, focus on specific component. Important for the event. Training will incorporate more skill eg block starts. Main aim is to reach peak performance level prior to competition season
What is stage 3 of periodisation?
Competitive stage- training aimed at maintain existing level of conditioning. injury free. Periods of tapering («_space;training volume) to allow body to reoccur and»_space;glycogen stores
What is stage 4 of periodisation?
Transition phase, active recovery, resting stage allowing body to recuperate from competition season. Low intensity activity/ keep healthy (cross training)
What is FITT?
Frequency - (how often) training more times per week]
intensity- how hard you train heaver weighs, more reps
time- longer
type- more variety, interval and fartlek training
Why is training essential?
To help the performer meet their sporting requirements with their capabilities
What are the benefits of principle of training?
Physiological peak reached at the right time; olympics avoid burnout
Training split into smaller parts to ensure motivation is there
Ensures training goals are realsitics
What is the peak taper?
The performer is healthy, doesn’t have any injuries, not burned out, energetic confident
What is an example of a micro cycle?
3 x weekly training sessions to develop strength endurance
What is an example of the mess cycle?
4 mesocycles of 1 rest/recovery, off season, pre season, competitive season
