training principals & montioring (SAC 5)

Question 1

training principals

Answer 1

• an effective training program requires specific understanding and integration of the principals of training

Question 2

frequency

Answer 2

• providing enough stress for the body to adapt and allowing enough time for rebuild and repair to occur
  AEROBIC: 5-6 session, 3 min sessions
  ANAEROBIC: 3-4 sessions
  RESISTANCE: dependent on individual and form of the program

Question 3

whole body v split routine

Answer 3

WHOLE BODY:
- 3-4 days a week, day’s rest in between
SPLIT:
- one or two body parts, 6 days per week

Question 4

intensity

Answer 4

• how hard the athlete is working
• allows the principal of overload to occur in athletes
• should be monitored to ensure athlete remains above training threshold but under L.I.P (endurance)

Question 5

heart rate monitoring

Answer 5

• measuring exercise intensity is a percentage of maximum heart rate
• establishes upper and lower HR (where you productively gain fitness)
• MAX HR = 220 - your age

Question 6

heart rate training zones

Answer 6

• warm-up 1: preparing to exercise, warm up, raising core temperature
• aerobic development 2: base building, changes in body but maintains intensity
• aerobic capacity 3: increase LIP, steady run, increase HR&RR
• high intensity 4: increased cardiac output, time trials, muscles feel heavy
• speed & power 5: VO2 peak, sprints, very uncomfortable

Question 7

RPE

Answer 7

• rating of perceived exertion scale
• used to gauge intensity
• assess the relationship between workload and the physiological responses to these workloads.
  (effort, fatigue, RR, HR, blood lactate and oxygen uptake)

Question 8

borg’s rating of perceived exertion scale

Answer 8

• nothing at all: 0
• very light: 1
• fairly light: 2
• moderate: 3
• somewhat hard: 4
• hard: 5,6
• very hard: 7,8,9
• very very hard (maximal): 10

Question 9

periodization

Answer 9

• involves progressive cycling of various aspects of a training program during a specific period of time

Question 10

tapering

Answer 10

• involves a reduction in training volumes leading up to an important completion
• allows athlete to freshen up mentally and physically
• ensures athlete is in ‘peak’ condition

Question 11

three types of cycles

Answer 11

• microcycle: generally up to 7 days
• mesocycle: maybe anywhere from 2 weeks to a few months (all different phases for comp prep)
• macrocycle: refers to the overall training period, usually a year

Question 12

phases of training

Answer 12

• off season: remain physically active
• pre season: develop energy system, practice individual skills, develop team play patterns
• in season: practice individual and team play, maintain energy systems

Question 13

progression

Answer 13

• chronic adaptations: are long term improvements in the body’s systems brought about a well planned training program
• progressive overload: the gradual increase of stress placed upon the body during exercise training (forced to adapt to a load that is beyond what is previously encountered)
  (one factor at a time, 10-20%, 20 to 25)

Question 14

specificity

Answer 14

• specifically training for a particular sport
• mirroring movement patterns, W/R ratio similar to comp, HR specific to game intensity
• mimics/specific to physiology of the game

Question 15

individuality

Answer 15

• individual athlete needs, everyone trains differently
• gender, age, genetics, prior training, skills, motivation, injury
• this is difficult to achieve in team training

Question 16

diminishing returns

Answer 16

• cognitive learner experiences rapid improvement
• eventually approaches genetic limit
• the better you get the harder it becomes to improve
  (fitness improvements plateau)

Question 17

variety

Answer 17

• changing environment and activity, change training method
• helps remain mentally fresh and stay motivated
  (e.g instead of running continuous in the same spot chnage to fartlek or interval)

Question 18

maintenance

Answer 18

• once certain fitness level is reached in can be maintained with reduction in training volume (x 2 a week training)
• if you don’t maintain results may diminish (in off season athlete, should use this to avoid detraining)

Question 19

overtraining

Answer 19

• can lead to mental/physical injury (to fix athletes must rest)

Question 20

detraining

Answer 20

• gains disappear quickly, maintaining fitness all year round is easier that detraining and then having to retrain

Question 21

sociocultrual information

Answer 21

• time of day
• time of year
• venue
• environmental conditions
  (e.g raining could decrease performance)

Question 22

psychological information

Answer 22

• motivation
• anxiety
• energy levels
• psychological readiness
  APPS: smiling minds (meditation), health (tracks sleep), training diary

Question 23

physiological information

Answer 23

• muscular soreness and wellness
• hydration and nutrition status
• post training we can also gather physiological information on HR, distances, steps taken, etc
  APPS: strava

Question 24

maintaining information

Answer 24

• helps give more detailed insight into training performances
• helps to create motivations readiness
• can explain decreased or increased performance outcomes during training blocks
• assists the individual when it might be time to rest or overload