Topic 6.4: Principles of training programme design Flashcards

1
Q

6.4.1.Describe the essential elements of general training programme

A
  1. Warm up & Stretching activities
  2. Endurance training
  3. Cool down & Streching activites
  4. Flexibility training
  5. Resistance training
  6. The incorporation of recreational activities and sports into the schedule
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2
Q

Warm up

A

Prepares the body, prevents injuries, and reduces soreness, offering physiological benefits.

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3
Q

Stretching

A
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4
Q

Endurance training

A
  • 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)
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5
Q

Cooldown

A

A transition from intense activity to a more typical activity level

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6
Q

Flexibility training

A
  • 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.
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7
Q

Resistance training

A

Can be used to develop several components of fitness, including strength, strength endurance and explosive power

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8
Q

Recreational activites

A
  • Include a variety of activities / sports
  • Prevents boredom
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9
Q

6.4.2. Discuss the key principles of training programme design

A
  1. Progression
  2. Specificity
  3. Overload
  4. Reversibility
  5. Periodisation
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10
Q

Specificity

A
  • Training should be specific to the goals of the athlete and the requirements of the activity.

The 4 categories to consider are:

  1. Muscle group used
  2. Skills performed
  3. Fitness components used
  4. Predominant energy systems used
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11
Q

Progression

A
  • 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.
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12
Q

Overload

A

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

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13
Q

Reversibility

A

If the training plan is terminated then fitness improvements will return to pre training values

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14
Q

Periodisation

A

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).

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15
Q

6.4.3. Outline ways in which exercise intensity can be monitored

A
  • 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)
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16
Q

USE OF HEART RATE BASED UPON ITS RELATIONSHIP WITH OXYGEN UPTAKE

A
  • 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
17
Q

Karvonen Method

A
  • Formula to calculate target heart rate based on resting heart rate and age.
  • Provides a more personalised and accurate target heart rate range.
18
Q

BORG Scale

A
  • 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
19
Q

OMNI Scale

A

Similar to BORG scale, only that the scale is from 0 - 10

20
Q

CERT Scale

A

Designed for children. Similar to BORG and OMNI scale