Training for performance

Question 1

Training Principals

Answer 1

Individuality
Specificity
Progressive Over Load
Maintenance
Reversibility
Warm up and Cool Down

Question 2

Individuality

Answer 2

Muscle fiber type is a genetically inherited characteristic
Slow Oxidative (SO) fibers is likely to adapt Endurance .
Fast Glycolytic (FG) fibers is likely to adapt Power and Speed.

Question 3

Individuality

Answer 3

Another important influence in the rate of adaptation to a training program is the individual’s level of fitness.

Question 4

The concept of specificity refers to:

Answer 4

the mode of training
and the muscle groups trained,
the energy systems needed to provide ATP for undertaking the activity.

Question 5

Training adaptations are specific to

Answer 5

the type of activity
the volume and intensity of the exercise performed.
Eg : A soccer player for example would not be expected to perform significant amounts of training in a swimming pool as a swimmer train predominantly on a cycle Ergometer. In these instances specificity refers to the mode of exercise.

Question 6

Progressive Load

Answer 6

The key to success is an increase in intensity and total training volume.

Question 7

Percentage of progeressive load

Answer 7

not more than 10% in a week
while with atheletes may take more than a week for 1% to show

Question 8

Once a set level of adaptation has resulted from a training program, this level can be maintained by the same or even a reduced volume of work.

Answer 8

This is approximately
-One s/w aerobic fitness
-two s/w for strength
3/4 s/w for flexibilty

Question 9

Coaches often emphasize improvements in aerobic capacity and strength through aerobic and strength training regimes in the winter months with maintenance in speed and power.

Answer 9

Speed and power are then emphasized nearer competition when aerobic and strength training are maintained.

Question 10

Aerobic fitness is generally more easily reversed than speed

Answer 10

probably because the metabolic processes required for power and speed involve anaerobic metabolism which is increased to a lesser extent with training and therefore lost more slowly with detraining

Question 11

Warm up duration

Answer 11

5-20 mins (its recommended that somestretching routine is incorporated in warm up)

Question 12

A low level of aerobic training =short warm-up

whereas a vigorous power&speed session = lengthy warm-up

Answer 12

The gap between the warm-up and the training should not be longer than 15 minutes

Question 13

Intensity of warm up

Answer 13

(50-60% OF MAX HR)
for more eilte performers (70-80% of max HR)

Question 14

Cool down period

Answer 14

10-20 mins
depending on the intensity and duration of session + level of fitness of athlete

Question 15

Cool down intensity

Answer 15

70% of max HR since this intensity has been shown to result in the fastest rates of lactate removal, although activity as low as 50% max HR is also desirable if the previous session has not been too intense.

Question 16

Key compnenet for interval training

Answer 16

work to rest ratio
Depending on the energy system being trained, the work : rest ratio varies.

Question 17

For improvements in aerobic power and capacity

Interval training to enhance the aerobic system

Answer 17

the work bout is normally from 1–3 minutes of high intensity followed by a recovery period of approximately 1–3 minutes.

Interval training to enhance the aerobic system normally requires a work : rest ratio of 1 : 1 or 1 : 2.

Question 18

Whats interval training ?

Answer 18

short to moderate periods of exercise are alternated with short to moderate periods of recovery.
Research has demonstrated that athletes can undertake considerably more total work in a session if they alternate the short intense active bouts followed by recovery

Question 19

LSD (LONG SLOW DISTANCE TRAINING)

HR?
FOR WHICH POPULATION
IMPROVES WHAT?

Answer 19

The use of LSD runs, cycles or swims involves performing exercise at a low intensity (60–70% max HR) for durations longer than the competition event.
-improvements in endurance are proportional to the volume of training.
-For older populations and those who exercise purely for health benefits, use of LSD may be preferable to undertake more intense bouts of training.

Question 20

High intensity continous training
-Downside
-Exercise intensity
-improves what?

Answer 20

Exercise intensities above the lactate threshold (which normally occurs between 65–80% VO2max) provide the best stimulus.

It is likely that these training intensities has been shown to significantly** improve aerobic performance.**

Question 21

Fartlek
-description
-Enhances what?

Answer 21

The concept of Fartlek is to run or cycle at a steady pace for a set distance and then to sprint or exercise intensely for a short distance before going back to the steady pace.
-for example,
by running steady between two or three lamp-post distances
then running briskly between one set of lamp-posts, and so on.
enhance aerobic power and capacity

Question 22

Circut training
-description
-improves ?

Answer 22

In circuit training a series of different activities is performed in a given sequence.
A circuit normally has at least six stations wherein the individual will exercise for a given period before resting (or not) and moving on.
- Improvements can be seen when the time taken to complete each station or the whole circuit is reduced.
Although mainly used to develop strength, circuit training can be adapted for improvements in both local muscle endurance and overall cardiovascular endurance

Question 23

Training for aerobic power?

Answer 23

1-LSD
2- Circuit training
3-Fartlek
4-High intensity continuous training
5-Interval training

Question 24

Training for anerobic power

Answer 24

ATP-PC system

Question 25

ATP-PC

Description
duration?

Answer 25

The ATP-PC system is the major energy source for intense bouts of activity that last for 2–10 seconds.

Training to improve the ATP-PC system involves short, very intense bouts of activity followed by recovery.

very intense bouts of high-intensity activity lasting no longer than 10 seconds with recovery periods varying between 30 and 300 seconds.

Question 26

Training to improve the glycolytic system

Answer 26

intense bouts of exercise progress beyond 10 s & are less than 60 s
Interval training in which the work bout lasts between 20 and 60 s is ideal to improve energy from this system

The rest period vary depending on whether the need is to tolerate and promote clearance of lactic acid
(rest period is between 60 and 240 s so that lactic acid levels in muscle and blood will still be elevated prior to the next repetition)

or whether the need is to enhance the activity of glycolytic enzymes (rest period is around 20 minutes, thus allowing for clearance of muscle lactic acid in an active recovery process).

Question 27

four fundamentals of a strength training program should be applied.

Answer 27

1-Joint flexibility
2-Tendon strength
3- Core stability
4-Train movement of muscles.

Question 28

Muscle strength & ligaments we tedons

Answer 28

-Muscle strength improves at a faster pace than that of ligaments and tendons with the consequences that too vigorous a strength-training regime may cause injury to ligaments and tendons.
-Muscles strength training leads to an increase in diameter of ligaments and tendons, thereby increasing their ability to withstand tension and tears

Question 28

Muscle strength & ligaments we tedons

Answer 28

-Muscle strength improves at a faster pace than that of ligaments and tendons with the consequences that too vigorous a strength-training regime may cause injury to ligaments and tendons.
-Muscles strength training leads to an increase in diameter of ligaments and tendons, thereby increasing their ability to withstand tension and tears

Question 29

Core stability exercises

Answer 29

• core muscles are invariably slow twitch fibers
• In order for arm and leg muscles to develop strength properly, it is necessary for the trunk to be strong to support the limbs.
  -developing core strength before focusing on limb strength.
  Consequently, it is important that strengthening of abdominal and back muscles is undertaken since these often act as the shock absorbers for routines involved in jumping, lifting, throwing, and even falling.

Question 30

Three types of training can be used to improve power.

Answer 30

1-isotonic Weight training (medicine balls and rubber cords),
2-Ballistic training,
3- Plyometrics.

Question 31

Ballistic
Description?
Routine?

Answer 31

due to quick recruitment of fast-twitch muscle fibers and effective coordination of agonist and antagonist muscle fibers.

Sets = 2-3
Rep= 10-20 explosive rep
Recovery = 2-3 mins (bt sets)

Question 32

Plyometric Training

Answer 32

1st Eccentric (lengthening ) then concnentric (shortening )

Question 33

Plyometric training results in

Answer 33

1- recruitment of most of the motor units in corresponding muscle fibers,
2- the transformation of strength into power,
3- development of the nervous system to react with maximum speed and thereby generate greater force.

Question 34

Plyometric training session

Answer 34

Sets =5-20
Rep=5-15
recovery=3-8 mins