Training Principles (Chapter 12) Flashcards
Frequency
- for improvement must be at least three times a week
- how much time can the participant commit to the training program
Catabolic effect
the destructive metabolism of muscle tissue and other compounds in the body
Anabolic effect
the building of proteins and muscle tissue
Intensity
the level of exertion applied during the work phase of a training session
must target appropriate energy systems, fitness components and muscle groups
Heart Rate monitoring
to monitor intensity
Rate of perceived exertion
performer’s own perception of the training stress
Training zones
- Aerobic: 70-85% max HR
- At LIP: 85-90% max HR
- Anaerobic: 85% + max HR
Time
length of session, length of set, length of program
Periodisation
organising training program into manageable blocks
Tapering
reduction (unloading) of training volumes leading into competition
Type
method of training
Progressive overload
workload gradually increases by 10% (generally) in order for adaptation to occur
Specificity
tailoring a program to the specific demands of an athlete’s sport, position and other physiological requirements
Individuality
- genetic predisposition
- initial fitness level/training status
- preparedness
- adaptive response
Diminishing returns
untrained performer will show greater initial improvements than their trained counterparts. As performer gets closer o ultimate potential, the rate of improvement significantly slows down
Variety
change of routine whilst maintaining specificity eg changing venues
Maintenance
training twice a week once fitness gains have been made
Overtraining
overloading too quickly or too much causing the athlete to not recover from the continual stress over a longer period of time
Signs of overtraining
- persistent fatigue
- decrease in performance
- sleep disturbance
- loss of appetite and weight loss
Detraining
the termination of training which causes the corresponding and rapid return to pre-training levels
