Topic 6.4: Principles of training programme design

Question 1

6.4.1. Describe the essential elements of general training programme

Answer 1

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

Question 2

Warm up

Answer 2

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

Question 3

Stretching

Question 4

Endurance training

Answer 4

• 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)

Question 5

Cooldown

Answer 5

A transition from intense activity to a more typical activity level

Question 6

Flexibility training

Answer 6

• 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.

Question 7

Resistance training

Answer 7

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

Question 8

Recreational activites

Answer 8

• Include a variety of activities / sports
• Prevents boredom

Question 9

6.4.2. Discuss the key principles of training programme design

Answer 9

1. Progression
2. Specificity
3. Overload
4. Reversibility
5. Periodisation

Question 10

Specificity

Answer 10

• 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

Question 11

Progression

Answer 11

• 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.

Question 12

Overload

Answer 12

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

Question 13

Reversibility

Answer 13

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

Question 14

Periodisation

Answer 14

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).

Question 15

6.4.3. Outline ways in which exercise intensity can be monitored

Answer 15

• 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)

Question 16

USE OF HEART RATE BASED UPON ITS RELATIONSHIP WITH OXYGEN UPTAKE

Answer 16

• 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

Question 17

Karvonen Method

Answer 17

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

Question 18

BORG Scale

Answer 18

• 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

Question 19

OMNI Scale

Answer 19

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

Question 20

CERT Scale

Answer 20

Designed for children. Similar to BORG and OMNI scale