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Sports Science > Principles of Training + Intro > Flashcards

Principles of Training + Intro Flashcards

1
Q

Overload

A

The exporsure of tissues rto greater than accustomed to training stress

Concept: challengin current fitness/performance levels induces compensatory improvements

(1). However, excessive overload and/or inadequate rest can result in overtraining, injury, and performance decrements (2).

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2
Q

Health Foundation

H,S,N,R,T,F,C

A

Health

Need to be healthy with sleep, nutrion, recovery and training

Fitness

Needs to be developed

Competition

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3
Q

Age fitness function

Muscle Strength
Muscle Power
Aerobic Capacity

A

Muscle strength “lost” at 1 - 2% per anuum
Muscle power “lost” at 3 - 4% per anuum
Aerobic capacity “lost” at 1% per anuum

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4
Q

How to offset the age fitness function

A

It can be influenced by lifestyle

Someone who choses to become fit later in life is still able to have a better quality of life

Training allows for more muscle growth and reduction of fat

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5
Q

Fitness construct

S,F,E,S,P

A

Speed, Flexibility, Endurance, Strength, Power

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6
Q

Principles of training

So,Ph,E,M,Sp,N,Ps,B

A

Social, Physical, Environmental, Medical, Spiritual, Nutritional, Psychological and Behavioural

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7
Q

Principles of training: Social

A
  • Social support
  • Task cohesion
  • Social cohesion
  • Family cohesion
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8
Q

Principles of training: Physical

A
  • Strength
  • Endurance
  • Flexibility
  • Mobility
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9
Q

Principles of training: Environmental

A
  • Heat/Cold
  • Altitude
  • Noise
  • Air quality
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10
Q

Principles of training: Medical

A

Access

Immunizations

Screening

Prophylaxis
Dental

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11
Q

Principles of training: Spiritual

A
  • Service values
  • Positive beliefs
  • Meaning making
  • Ethical leadership Accomodate diversity
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12
Q

Principles of training: Nutritional

A
  • Food quality
  • Nutrition requirements
  • Supplement use
  • Food choices
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13
Q

Principles of training: Psychological

A
  • Coping
  • Awareness
  • Beliefs/Appraisals
  • Decision making
  • Engagement
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14
Q

Principles of training: Behavioral

A
  • Substance Abuse
  • Hygiene
  • Risk Mitigation
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15
Q

Why are the principles of training important

A

An understanding of the Principles of Training is required to ensure that the health, fitness and performance outcome are enabled by specificity of training,
withstanding the factors of overload and reversibility.

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16
Q

Specificity

A

Exercising a certain body part or component of the body primarily develops that part: To become better at a particular exercise or skill, you must perform that exercise or skill.

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17
Q

Overlaoad

A

A greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus.

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18
Q

Progression

A

A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury.

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19
Q

Initial Values

A

Improvement in the outcome of interest will be greatest in those with lower initial values. In other words, those with lowest level of fitness have greatest room for improvement.

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20
Q

Reversibiltiy

A

Once a training stimulus is removed, fitness levels will eventually return to baseline (use it or lose it!).

21
Q

Diminishing returns

A

Refers to the decreasing expected degree of improvement in fitness as individuals become fit, thereby increasing the effort required for further improvements.

22
Q

Periodisation

A

The planned systematic and structural variation of a training program over time

23
Q

Individualism

A

The modification of training to account for an athlete’s unique capacity for and response to training

24
Q

Metabolic Adaptation

A

Adaptations following purely anaerobic training are restriveted ainly to increased activity of enzymes involved in anaerobic metabolisms

Continous submaximal aerobic is reflectedf in improved oxidative enzymes, yet the anaerobic enzyme profile remains largley unchanged

Depending on the format interval training can stress both aerobic and aneaerobic systems

Optimal cominations of high intensity work bouts and brief rest intervals do exist that simulataneously tax both aerobic and anaerobic systems almost maximally

25
Q

Neuromuscular and Biomechanical Adaptations

A

Initial changes to strength are primarily due to neuromuscular adapations although complex a reduction of inhibitory mechanicsm is though to occure

26
Q

What are Neuromuscular and Biomechanical Adaptations specific to

Contraction, angles, Velocity, Position

A

Muscle contraction types (Concentric, eccentric or isometric)

ROM and joint angles (sport specific)

Velocity of ovement

Speed of contraction such as a slow lower on the squat

Posture and limb position

27
Q

How to incorporate these adapatations into training

athletic performance, benefits, process

A

The probability of transfer to athletic performance is highly dependent on the degree to which training replicates athletic performance

The firrst step in deriving the benefits of training specificity is a needs analysis

This process identifies the biomechanics and bioenergetics of the particular sport or athletic event

28
Q

Overload: Bone

A

Via mechanical forces (higher mechanical forces)

Via reaction to impact (BMD) to increase peak bone mass

29
Q

Overload: Connective tissue

A

(tendon, ligament and cartilage)

–Increase in collagen (diameter, density and cross links)

–Cartilage thickness

30
Q

Overload: Physiological Systems physiology

A

*Muscle

–Strength, cross-sectional area,

–Endurance, fatigue resistance

31
Q

Overload: Balancing Act

A

A certain degree of fatigue resulting in functional overreaching is required for performance enhancement and can be compensated through comprehensive recovery

Overload = Enhanced capacity = Enhanced Performance

Overtrain = Reduced Perdormance = Increased Injury Risk

32
Q

Overtraining Continuum

A

Difference between overreaching and overtraining is the amount of time needed for performance restoration (not the type or duration of training stress or degree of
impairment).

33
Q

Overtraining Continuum: Fatigue

A

Recovery is rapid usually within 24-48h

34
Q

Overtraining Continuum: Functional Overreaching

A

Recovery takes longer (up to 2 weeks), but is all part of a planned program to improve performance longer term (i.e. training camps)

35
Q

Overtraining Continuum: Non-functional Overreaching

A

Recovery takes even longer (weeks, sometimes months).
The negatives outweigh the positives. There is no long term gain

36
Q

Overtraining Continuum: Overtraining Syndrome

A

continue intense training and other changes occur – signs and symptoms of psychological distress and or endocrine disturbances.

Can only really be diagnosed retrospectively when time course can be overseen

37
Q

Confounding Factors

what can limit training performance

A

inadequate nutrition, illnessm psychosocial stressors (wor, team, coach, family pressures), sleep disorders,

38
Q

Training and Competition Load

A

adaptation of the human body’s systems.

39
Q

Biological Adaptations

A

increase fitness and subsequently improve performance

40
Q

Poorly managed training loads

A

training loads combined with competition may damage the health of athletes. respect of the balance between loading and recovery can lead to prolonged fatigue and abnormal training responses (maladaptation) and an increased risk of injury and illness

41
Q

Acute to chronic load ratio

what is the sweet spot and what is the danger zone

A

takes into account the current training load (acute) and the training load that an athlete has been prepared for (chronic).

Sweet spot: 0.8-1.2

Danger zone: 1.5 - 2

42
Q

Reversibility

A

Implications for fitness and performance/skill

By product of ineffective programme, injury, reduced motivation / intensity, insufficient rest, personal factors (e.g. relationships)

43
Q

FIIT Components

A

Frequency, Intensity, Time, Type

44
Q

FIIT: Frequency

A

The number of times an exercise or activity is performed generally expressed in sessions, episodes or bouts per week.

45
Q

FITT: Intensity

A

Refers to how much work is being performed or the magnitude of the effort required performing an activity or exercise.

46
Q

FITT: Time

A

The length or duration in which an activity or exercise is performed, usually expressed in minutes.

47
Q

FITT: Type

A

E.g. running/swimming for cardio respiratory endurance; free weights/ resistance machines for muscular strength or endurance.

48
Q

How do you monitor training intensity/load

A

Physiology – HRV
Biochemistry – lactate, glutamine
Hormones – so many confounders
Immune system –expense, time
Performance testing – baseline measure? Validity/reliability? Specificity?
Psychology – POMS – other stressors?
Training load - sRPE

Sports Science (25 decks)

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