Topic 6.4: Principles of training programme design Flashcards
6.4.1.Describe the essential elements of general training programme
- Warm up & Stretching activities
- Endurance training
- Cool down & Streching activites
- Flexibility training
- Resistance training
- The incorporation of recreational activities and sports into the schedule
Warm up
Prepares the body, prevents injuries, and reduces soreness, offering physiological benefits.
Stretching
Endurance training
- Involves an individual maintaining a steady pace for a long period of time.
- Needs to be done > 20 minutes, within the aerobic training zone to be effective. (70-85% Max HR)
Cooldown
A transition from intense activity to a more typical activity level
Flexibility training
- Increasing range of motion of a joint and its surrounding muscles during a passive movement.
- Performance may be enhanced and the risk of injury reduced.
Resistance training
Can be used to develop several components of fitness, including strength, strength endurance and explosive power
Recreational activites
- Include a variety of activities / sports
- Prevents boredom
6.4.2. Discuss the key principles of training programme design
- Progression
- Specificity
- Overload
- Reversibility
- Periodisation
Specificity
- Training should be specific to the goals of the athlete and the requirements of the activity.
The 4 categories to consider are:
- Muscle group used
- Skills performed
- Fitness components used
- Predominant energy systems used
Progression
- Progressively overloading the body by changing Frequency (how often), Duration (for how long) and Intensity (how hard) over time.
- The body adapts to demands, so overload must increase gradually for fitness gains without injury.
Overload
In order to improve over time, we must progressively overload our bodies (increased demands), as the human body quickly adjusts to the existing stresses placed upon it
Reversibility
If the training plan is terminated then fitness improvements will return to pre training values
Periodisation
A structured training plan to peak for key events, split into:
Phases: Preparation (pre-season), Competition, Transition (post-season).
Sub-phases: Microcycle (weekly), Mesocycle (goal-focused block), Macrocycle (season/year-long).
6.4.3. Outline ways in which exercise intensity can be monitored
- use of heart rate based upon its relationship with oxygen uptake, that is, target heart rate that coincides with a given percentage of maximal oxygen uptake
- the Karvonen method
- the training heart rate range/zone
- ratings of perceived exertion (Borg/OMNI/CERT scale)
USE OF HEART RATE BASED UPON ITS RELATIONSHIP WITH OXYGEN UPTAKE
- Target heart rate that coincides with a given percentage of maximal oxygen uptake.
- Estimating VO2 level via heart rate
- Cons: An estimation, therefore, results might not be accurate
Karvonen Method
- Formula to calculate target heart rate based on resting heart rate and age.
- Provides a more personalised and accurate target heart rate range.
BORG Scale
- Subjective measure of perceived exertion during physical activity
- Subjective scale (6-20) to assess perceived exertion.
- Lower values = less effort, higher values = more effort.
- Helps communicate perceived effort during activities
OMNI Scale
Similar to BORG scale, only that the scale is from 0 - 10
CERT Scale
Designed for children. Similar to BORG and OMNI scale