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
PROGRESSION
The application of an increased workload stimulus or stress withing a training program.
Once an athlete becomes accustomed to a training program, improvements start to plateau. Progression ensures continual positive applications.
- quantity: duration/frequency
- quality: intensity/speed
Progression Rules
- initial workload is appropriate for the subject
- overload is sufficient for improvement without causing the subject to feel inability to complete session (only 10% increase in resistance, distance and time and only 2% increase in intensity) greater than this will result in injury or overtraining
- Overload maintains original aims of training (ATP-PC vs Anaerobic glycolysis
- Only overload one variable at a time
What is an effective method of progression
Is a linear approproach, focusing on training as a block of 6 weeks. In weeks 2 and 4 overload is apploed to the training program, in week 6 training is reduced.
Why is unloading important
It is important to fight the effects of cumulative fatigue from the previous weeks, which may delay adaptations and lead to overtraining.
Individuality
Individuals response to similar training stimulus in different ways.
- Genetic predespostion: This includes fibre make up
- Initial fitness levels/training status
- Preparedness
- Adaptive responses
- Tailoring training to individual needs
Diminishing returns
Each individual has a genetic potential for fitness. An untrained performer will show greater initial improvment. As a performer hets closer to their ultimate potential, the rate of improvment slows down significantly.
Variety
varying a program may help to mentally reinvigorate a performer who is becoming bored and may lead to enhanced improvment through application of a different training stimulus.
if aerobic training, performer could do other training sessions like fartlek, HIIT, long interval program rather than just continuous running.
training could be help at varying environments and venues.
training with friends
resistance training
varying drills, warm ups and other aspects of training sessions to promote enjoyment and improve focus of their athletes.
Maintenance
Fitness gains are maintained by training twice per week.
- once performer improved particular fitness component, they could move on to maintenance program.
- people involved in seasonal sport, given the amount of work that went into achieving fitness gains it is worth continuing to train so the gains are not immediately reversed
- a coach may prefer to maintain fitness levels so more training time can be spent on other parameters like skills, tactics or set plays
Overtraining
Applying progression will often result in soreness as it is apart of the adaptive process
however problems arise when performer does not revover from the continual stress over a long period of time resulting in overtraining
to prevent overtraining performers need a carefully constructed training program will approprate recovery periods
positive chronic adaptations occur during rest.
What are the signs of overtraining
- persistent heavy, stiff and sore muscles
- fatigue
- decreased performance and ability to maintain the training regime
- increased susectibility to infections, colds and headache
detraining
the rapid return after the trainining program to pre-training levels
traing ends due to boredom, illness or injury
can be prevented by maintenance
