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Physical Education > Training principles, methods and developing a training program > Flashcards

Training principles, methods and developing a training program Flashcards

1
Q

12 training principles

A 
Specificity
Frequency
Intensity
Time
Type
Progression/overload
Individuality
Diminishing returns
Variety
Maintenance
Overtraining
Detraining
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2
Q

Key principles to know for 6 week program

A 
Frequency
Intensity
Specificity
Progressive overload
Time/duration
Variety
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3
Q

How can a fitness component be improved?

A

A fitness component will be improved if it is trained 3 or more times per week

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4
Q

What is the relationship between intensity and duration?

A

As duration increases, intensity decreases and vice versa

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5
Q

How can intensity be measured?

A

MHR %
VO2 Max %
1RM %

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6
Q

Max HR and VO2 Max during aerobic training

A

70-85% MHR

55-75% VO2 Max

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7
Q

MHR and Vo2 max during training at the LIP

A

85-90% MHR

75-90% vo2 max

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8
Q

mhr and vo2 max during anaerobic training

A

90%+ MHR

100-200% VO2 Max

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9
Q

Time in exercise refers to

A

Length of training program (6 weeks)
Length of actual training session
Length of bout of exercise during training session

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10
Q

When do aerobic adaptations occur?

A

After a minimum of 20 minutes of training

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11
Q

What is tapering?

A

Tapering refers to the reduction in training volume before competition.

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12
Q

What is peaking?

A

Peaking refers to the manipulation of training to ensure a performer is at their optimal physiological state before a competition.

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13
Q

What is the main goal of any training program?

A

The goal of any training program is to cause positive long-term or chronic adaptations to enhance performance.

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14
Q

How big should progressive overload be?

A

2-10% improvement

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15
Q

When should overload occur?

A

When adaptations plateau/when the performer is accustomed to the existing workload.

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16
Q

Training should be SPECIFIC to:

A

Energy system usage
Fitness components
Major muscle groups
Skill frequency

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17
Q

Individuality definition

A

Refers to how people respond to similar training stimulus in different manners. It depends on genetic disposition, initial fitness levels, preparedness etc.

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18
Q

How does a person maintain fitness levels?

A

Train at least twice a week.

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19
Q

Symptoms of overtraining

A 
Persistent heavy and stiff sore muscles
Persistent fatigue
Decreased performance and ability to maintain training
Increased susceptibility to colds
Sleep disturbances
Increased irritability
Depression
20
Q

Detraining defintion

A

Detraining refers to the termination of training and rapid return to pre-training levels.

21
Q

What are the training methods?

A 
Continuous
Resistance
Flexibility
Plyometrics
Circuit
Fartlek
Short interval
Intermediate interval
Long interval
HIIT
22
Q

3 components of a training session

A

Warm up
Conditioning
Cool down

23
Q

Benefits of a warm-up

A 
Increase muscle temperature
Increase core body temperature
Increase elasticity of muscles
Increase heart rate
Increases respiratory rate
Increase oxygenated blood flow to working muscles
24
Q

Warm-up exercise examples

A 
Jog for 5-10 mins (general phase)
Dynamic stretching (dynamic phase)
25
Q

What is the conditioning phase?

A

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.

26
Q

Conditioning phase considerations

A

Training volume and intensity

27
Q

Cool down phases

A

Active recovery

Stretching

28
Q

Benefits of a cool down

A 
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
29
Q

Fitness components and energy systems linked to continuous training

A

Aerobic power

Aerobic system

30
Q

Fitness components and energy systems linked to resistance training

A 
Anaerobic capacity
Muscular power
Muscular strength
Muscular endurance
Speed
ATP-CP system
Anaerobic glycolysis system
31
Q

What does a resistance training session focused on muscular power look like? (set X reps)

A

3-6 sets of 3-6 repsm at 30-60% 1RM

Eg; 4x5 40% 1RM

32
Q

What does a resistance training session focused on muscular strength look like? (set X reps)

A

3-6 sets of 8-12 reps at 70-100% 1RM

Eg; 4x10 75% 1RM

33
Q

What does a resistance training session focused on muscular endurance look like? (set X reps)

A

3-6 sets of 15-25 reps at 40-60% 1RM

Eg; 4x20, 50% 1RM

34
Q

Fitness components and energy systems linked to plyometrics training

A

Anaerobic capacity
Muscular power
Speed
ATP-CP and anaerobic glycolysis

35
Q

Fitness components and energy systems linked to circuit training

A 
Anaerobic capacity
Aerobic power
Muscular power, strength, endurance
Speed
All 3 systems
36
Q

Fitness components and energy systems linked to fartlek training

A

Aerobic power

Aerobic system

37
Q

Fitness components and energy systems linked to short interval training

A

Anaerobic capacity
Speed
ATP-CP

38
Q

Fitness components and energy systems linked to intermediate interval training

A

Anaerobic capacity
Speed
Muscular endurance
ATP-CP and ana. glyc.

39
Q

Fitness components and energy systems linked to long interval training

A

Aerobic power

Aerobic system

40
Q

Fitness components and energy systems linked to HIIT training

A

Anaerobic capacity
Aerobic power
All 3 systems

41
Q

Nutritional recovery strategies

A

Consume high-GI carb foods within 30 mins post-exercise

Consume proteins post-exercise

42
Q

Benefits of consuming high-GI carbs post exericse

A

Faster absorption of fuel
Faster resynthesis of depleted glycogen stores
Increased glucose uptake

43
Q

Benefits of consuming protein post exericse

A

Faster muscle protein resynthesis
Reverse catabolic phase
Increased uptake of amino acids

44
Q

When should carbohydrate loading occur?

A

When an event lasts longer than 90 minutes

45
Q

Benefits of consuming high-GI carbs and protein TOGETHER post-exercise

A

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.

46
Q

Nutritional recovery consideration paragraph example

A

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.

Physical Education (6 decks)

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