Training principles, methods and developing a training program Flashcards
12 training principles
Specificity Frequency Intensity Time Type Progression/overload Individuality Diminishing returns Variety Maintenance Overtraining Detraining
Key principles to know for 6 week program
Frequency Intensity Specificity Progressive overload Time/duration Variety
How can a fitness component be improved?
A fitness component will be improved if it is trained 3 or more times per week
What is the relationship between intensity and duration?
As duration increases, intensity decreases and vice versa
How can intensity be measured?
MHR %
VO2 Max %
1RM %
Max HR and VO2 Max during aerobic training
70-85% MHR
55-75% VO2 Max
MHR and Vo2 max during training at the LIP
85-90% MHR
75-90% vo2 max
mhr and vo2 max during anaerobic training
90%+ MHR
100-200% VO2 Max
Time in exercise refers to
Length of training program (6 weeks)
Length of actual training session
Length of bout of exercise during training session
When do aerobic adaptations occur?
After a minimum of 20 minutes of training
What is tapering?
Tapering refers to the reduction in training volume before competition.
What is peaking?
Peaking refers to the manipulation of training to ensure a performer is at their optimal physiological state before a competition.
What is the main goal of any training program?
The goal of any training program is to cause positive long-term or chronic adaptations to enhance performance.
How big should progressive overload be?
2-10% improvement
When should overload occur?
When adaptations plateau/when the performer is accustomed to the existing workload.
Training should be SPECIFIC to:
Energy system usage
Fitness components
Major muscle groups
Skill frequency
Individuality definition
Refers to how people respond to similar training stimulus in different manners. It depends on genetic disposition, initial fitness levels, preparedness etc.
How does a person maintain fitness levels?
Train at least twice a week.
Symptoms of overtraining
Persistent heavy and stiff sore muscles Persistent fatigue Decreased performance and ability to maintain training Increased susceptibility to colds Sleep disturbances Increased irritability Depression
Detraining defintion
Detraining refers to the termination of training and rapid return to pre-training levels.
What are the training methods?
Continuous Resistance Flexibility Plyometrics Circuit Fartlek Short interval Intermediate interval Long interval HIIT
3 components of a training session
Warm up
Conditioning
Cool down
Benefits of a warm-up
Increase muscle temperature Increase core body temperature Increase elasticity of muscles Increase heart rate Increases respiratory rate Increase oxygenated blood flow to working muscles
Warm-up exercise examples
Jog for 5-10 mins (general phase) Dynamic stretching (dynamic phase)
What is the conditioning phase?
The conditioning phase refers to the components of a training session that focuses on development and maintenance of specific skills, fitness components, muscle groups and energy systems required in sport.
Conditioning phase considerations
Training volume and intensity
Cool down phases
Active recovery
Stretching
Benefits of a cool down
Removes metabolic by-products Gradually reduces heart rate Reduction in muscle stiffness Reduction in DOMS Maintains elevated levels of oxygen to muscles Prevents venous pooling
Fitness components and energy systems linked to continuous training
Aerobic power
Aerobic system
Fitness components and energy systems linked to resistance training
Anaerobic capacity Muscular power Muscular strength Muscular endurance Speed ATP-CP system Anaerobic glycolysis system
What does a resistance training session focused on muscular power look like? (set X reps)
3-6 sets of 3-6 repsm at 30-60% 1RM
Eg; 4x5 40% 1RM
What does a resistance training session focused on muscular strength look like? (set X reps)
3-6 sets of 8-12 reps at 70-100% 1RM
Eg; 4x10 75% 1RM
What does a resistance training session focused on muscular endurance look like? (set X reps)
3-6 sets of 15-25 reps at 40-60% 1RM
Eg; 4x20, 50% 1RM
Fitness components and energy systems linked to plyometrics training
Anaerobic capacity
Muscular power
Speed
ATP-CP and anaerobic glycolysis
Fitness components and energy systems linked to circuit training
Anaerobic capacity Aerobic power Muscular power, strength, endurance Speed All 3 systems
Fitness components and energy systems linked to fartlek training
Aerobic power
Aerobic system
Fitness components and energy systems linked to short interval training
Anaerobic capacity
Speed
ATP-CP
Fitness components and energy systems linked to intermediate interval training
Anaerobic capacity
Speed
Muscular endurance
ATP-CP and ana. glyc.
Fitness components and energy systems linked to long interval training
Aerobic power
Aerobic system
Fitness components and energy systems linked to HIIT training
Anaerobic capacity
Aerobic power
All 3 systems
Nutritional recovery strategies
Consume high-GI carb foods within 30 mins post-exercise
Consume proteins post-exercise
Benefits of consuming high-GI carbs post exericse
Faster absorption of fuel
Faster resynthesis of depleted glycogen stores
Increased glucose uptake
Benefits of consuming protein post exericse
Faster muscle protein resynthesis
Reverse catabolic phase
Increased uptake of amino acids
When should carbohydrate loading occur?
When an event lasts longer than 90 minutes
Benefits of consuming high-GI carbs and protein TOGETHER post-exercise
Prolongs the window of insulin security which accelerates muscle glycogen replenishment
Insulin also accelerates protein synthesis, allowing for the repair and building of muscles used in exercise.
Nutritional recovery consideration paragraph example
To enhance performance and aid recovery, I recommend that a participant consumes high GI carbohydrates and protein together within 30 minutes after completing exercise. Consuming these two together increases the window length of insulin sensitivity, allowing for acceleration of resynthesis of depleted glycogen stores so they can return to pre-exercise levels quicker so they can train the next day. It also accelerates protein synthesis, allowing for the repair and building of muscles used in exercise, such as the calves, hamstrings and quads in continuous or chest, shoulders, biceps etc. in resistance training.
