Training Principles Flashcards
Training principles
- frequency
- intensity
- Time
- type
- progression
- specificity
- individuality
- diminishing returns
- variety
- overtraining
- maintainence
- detraining
Why are training principles necessary?
They ensure that physiological improvements occur, like chronic adaptations occur, and will help reduce the frustration of inadequate progress and the liklihood of overtraining and injury.
Specificity (definition and what the individual should train)
Should be the foundation of any training to achieve max benefits
Specificity is tailoring a training program to the specific demands of a performer’s sport, position etc as identified in initial activity analysis.
An athlete should train their: Energy systems muscle groups Skill frequency fitness components
Specifity to Energy systems
energy systems must be identified to select appropriate training method.
If dominant energy system is aerobic, then one of the training programs, e.g fartlek, continous or long interval should be utilised.
If it is anaerobically dominant, then anaerobic training methods, e.g short/medium interval or plyometrics would be ideal
Specificity to major muscle groups
They need to be identified and ensure these muscles are the focus of training
e.g high jumper would be legs arms compared to shot putter who would use more arm dominanted
Specificity to Fitness components
Soccer goalkeeper would rely on speed, agility and muscular power and would train by short interval sprints, plyometrics incorporating agility.
Soccer midfielder however would use aerobic power and muscular endurance, and fartlek or long interval training would be more appropriate
frequency
To improve a specific fitness component, training must occur at least 3 times a week
To maintain fitness levels two training sessions are week are required
rest and recovery is also an important factor in frequency, training has a catabolic affect on the body, th anabolic affect (repair and chronic adaptaions) occurs during rest
As perfromers become accustomed to their training program, frequency may be increased to accelerate chronic adaptations
Elite endurance athletes may train 6-7 days a weel as there is less of a catabolic effect than training that is dominanted by anaerobic training
Intensity
Intensity is the level of exertion applied during the work phase of the session.
Working at an appropriate intensity is critical i ensuring that the targeted energy system and fitness components are being developed during training and underpins specificity.
What are the ways to applu and ascertain intensity to training
- % of heart rate maximum (MHR)
- % of VO2 max
- Rate of perceived exertion (RPE)
- accelerometers/GPS tracking systems
% of Heart Rate minimum
It is an eeasy way to meausre intensity
Most valid method to use is regression equation 208 -(0.7 x age)
A formula more commonly used though not accurate for <10yo and >60year old is 220-age
What are the % of max heart rate for each energy system
- Aerobic zone: (aerobic energy system = 70-85% max heart rate (85%=LIP)
- At LIP- aerobic: 85-90%
- Anaerobic zone: Anaerobic glycolysis= 85-95%
ATP-PC = 95+
RPE
represents performer’s own perception of the training stress, both physiological and psycholoical, which may help with early detection of overtraining.
For short duration and high intensity traing RPE may be more accurate indicator of intensity.
0-no exertion
3- feels fine
5- heavy, you feel tired but no problem with continuing
7- hard and strenuous must push yourself to keep going
10- extremely strenuous, most strenuous performer’s ever experienced
aerobic= 3-6
anaerobic- 8-9
ATP- 10
TIME
Time can be referred to in many ways:
- duration of training program
- minimum time for which a training program needs to be performed before chronic adaptations are evident
- the time a bout of exercise takes in a training session (length of work phase in an interval training program)
TYPE
typeis the training method, exercises or activity being undertaken.
- it is important that the type selected are appropriate for achieving the overal training program goals
e. g marathon runner and sprinter would be running dominant based whereas triathlete would require swimmin, cycling and running
TYPE
typeis the training method, exercises or activity being undertaken.
- it is important that the type selected are appropriate for achieving the overal training program goals
e. g marathon runner and sprinter would be running dominant based whereas triathlete would require swimmin, cycling and running
