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3/4 PE > Training Principles/Methods/Program Design > Flashcards

Training Principles/Methods/Program Design Flashcards

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1
Q

what are the key training principles?

A
  • frequency
  • intensity
  • time (duration)
  • progression
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2
Q

what is frequency?

A

the amount of training sessions per week

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3
Q

what is the minimum amount of training sessions per week to see improvements?

A

3

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4
Q

why is rest and recovery important?

A

training causes catabolic effect on muscles. During rest there is an anabolic effect which is the body adapting to become fitter

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5
Q

what is the catabolic effect of exercise of the muscle?

A

breakdown of muscle tissue

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6
Q

what is the anabolic effect of exercise of the muscle?

A

repair and building of muscle tissue

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7
Q

what type of exercise may use split routines?

A

resistance/ weight training

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8
Q

what are the benefits of a split routine?

A

can allow frequency of training to increase while also ensuring adequate rest

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9
Q

what is intensity?

A

the level of exertion during work phase of training

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10
Q

why is working at a specific intensity necessary during training?

A

to target specific energy system or fitness components

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11
Q

what are methods of measuring intensity?

A
  • % of max hr
  • %of VO2MAX
  • rpe
  • gps training
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12
Q

how do you find out someones max hr?

A

220-age

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13
Q

what does rpe stand for?

A

rate of perceived exertion

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14
Q

how long does duration have to be for aerobic adaptions to occur?

A

minimum of 20mins non stop

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15
Q

at what % of max hr must performer be at for aerobic adaptions to occur?

A

70-85%

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16
Q

what is periodisation?

A

organising training into manageable blocks or periods of time eg. pre season vs season training

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17
Q

what does duration most commonly refer to?

A

length of training session

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18
Q

what is peaking?

A

performer is at optimal physiological state before competition

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19
Q

what is tapering?

A

reduction in training volume (not intensity) before competition. Decreases fatigue

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20
Q

what does type refer to?

A

the training method used

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21
Q

what are the aerobic training methods?

A
  • continuous
  • long interval
  • fartlek
  • HIIT
  • circuit
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22
Q

what are the anaerobic training methods?

A

-intermediate/short interval
-plyometrics
-circuit
weight/resistance

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23
Q

what are the training methods for flexibility?

A
  • static stretching
  • dynamic stretching
  • ballistic stretching
  • PNF
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24
Q

what is progression (progressive overload)?

A

the concept of slowly making training harder, in order for the body to slowly adapt

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25
Q

if a performer begins to plateau with their training what should occur?

A

overload

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26
Q

how should overloading occur?

A

only one variable should be changed at any particular time, and the change should be between 2-10%

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27
Q

why should overload not exceed 10%?

A

could result in overtraining and increase risk of injury

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28
Q

why may an athlete move to a maintenance program?

A

once desired improvements have been reached

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29
Q

what is genetic potential for fitness?

A

each person has a max level of fitness that cannot be surpassed

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30
Q

why do athletes who have trained for a long time begin to get diminishing returns?

A

the closer they get to their genetic potential, the more time must be spent and more effort must be put in to training for only slight improvements to performance

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31
Q

does a beginner or untrained athlete have a high or low potential for improvement?

A

high

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32
Q

what doe variety provide?

A

mental reinvigoration and motivation for a performer who is becoming bored

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33
Q

what is important to maintain when adding variety to a training program?

A

specificity must be maintained as to still target the specific energy system, fitness components and muscle groups the program intends to

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34
Q

what are examples of adding variety to a training program?

A
  • changing a barbell bench press to a dumbbell

- runners may choose different locations

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35
Q

how does overtraining occur?

A

by constantly applying overload and putting the body under stress without enough time to recover properly

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36
Q

what does overtraining cause?

A

long term decreases in performance and impaired ability to train

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37
Q

what are some signs and symptoms of overtraining?

A
  • persistent stiff and sore muscles
  • decreases in performance
  • persistent fatigue
  • increased susceptibility to illness
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38
Q

what is specificity?

A

training program must be specific to the requirements of the sport

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39
Q

what areas must the specificity be maintained for when building a training program?

A
  • energy system usage
  • fitness components
  • major muscle groups and actions
  • skill frequency
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40
Q

why is individuality important in a training program?

A

individuals will respond differently to the same program

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41
Q

what are some reasons for individuals varying responses to a program?

A
  • genetic predisposition
  • initial fitness level/ training status
  • prepardness
  • adaptive response
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42
Q

how does genetic predisposition of an individual result in different responses to the same training program?

A

a person who genetically has a higher % of slow twitch fibres would respond better to aerobic based training, whereas higher % of fast twitch would for anaerobic

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43
Q

how does initial fitness levels and training status of an individual result in different responses to the same training program?

A

untrained people must start at a decreased volume, will also show more rapid improvements early on

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44
Q

how does prepardness of an individual result in different responses to the same training program?

A

someone returning from illness or injury may need to ease back into training with decreased volume

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45
Q

how does the adaptive response of an individual result in different responses to the same training program?

A

due to physiological and psychological differences. therefore some training must be altered if they are adapting faster than others

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46
Q

when is tailoring to performers individuality difficult in sport?

A

team sports, especially at a local level

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47
Q

what is detraining also known as?

A

reversibility

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48
Q

what is detraining?

A

when training stops the body quickly returns to pre exercise level of fitness

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49
Q

how much of a decrease in VO2MAX is there after just 3 weeks of detraining?

A

8%

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50
Q

how much of a decrease in VO2MAX is there after just 12 weeks of detraining?

A

18%

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51
Q

what is continuous training also known as?

A

long, slow distance training

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52
Q

what intensity must continuous training be performed at?

A

a submax intensity with the aerobic training zone of 70-85% max hr

53
Q

how long must continuous training last?

A

at least 20min

54
Q

how can you overload continuous training?

A
  • increase running time/distance/intensity
  • change terrain
  • reduce time taken to run a certain distance
55
Q

is fartlek an aerobic or anaerobic method?

A

aerobic

56
Q

what is fartlek training?

A

combines continuous running with random bursts of speed, increases contributions of the anaerobic systems

57
Q

what type of runners would be suited to fartlek training?

A

intermediate to advanced

58
Q

how can fartlek be overloaded?

A

increased:

  • overall time of session
  • distance/frequency/intensity of speed bursts
59
Q

what is interval training?

A

involves periods of higher intensity work followed by a period of rest

60
Q

what are the different types of interval training?

A

short, medium, long

61
Q

what is the focus of short interval training?

A

anaerobic capacity and speed/ATP-PC system

62
Q

what is the focus of medium interval training?

A

anaerobic capacity, speed and muscular endurance/AG system

63
Q

what is the focus of long interval training?

A

aerobic power/ aerobic system

64
Q

how long does the work period of short interval activity usually last?

A

less than ten secs

65
Q

what intensity level is short interval training performed at?

A

maximal

66
Q

how long does the work period of medium interval activity usually last?

A

15-60secs

67
Q

how long does the work period of long interval activity usually last?

A

1min+

68
Q

what intensity level is medium interval training performed at?

A

as high as possible (above LIP)

69
Q

what is the aim of medium interval training?

A

develop tolerance to by products of H+ ions

70
Q

what intensity level is long interval training performed at?

A

at or just above LIP, approx 85% max hr

71
Q

what is the aim of long interval training?

A

to increase athletes LIP

72
Q

is HIIT training an aerobic or anaerobic training method?

A

aerobic

73
Q

what is the key to perform HIIT training?

A

to achieve desired intensity (80% or over of max hr, but often as high as 85-95%) for repetitive efforts

74
Q

how can HIIT training be overloaded?

A

increased:

  • no. of reps/sets
  • distance
  • intensity/duration of work
  • decreased rest time
75
Q

what fitness components does circuit training target?

A
  • anaerobic capacity
  • muscular power
  • muscular strength
  • speed
  • aerobic power
  • flexibility
  • body composition
76
Q

what fitness components does continuous training target?

A
  • aerobic power

- body composition

77
Q

what fitness components does fartlek training target?

A
  • aerobic power

- body composition

78
Q

what fitness components does long interval training target?

A
  • aerobic power

- body composition

79
Q

what fitness components does medium interval training target?

A
  • anaerobic capacity

- speed

80
Q

what fitness components does short interval training target?

A
  • anaerobic capacity

- speed

81
Q

what fitness components does HIIT training target?

A
  • anaerobic capacity
  • aerobic power
  • flexibility
  • body composition
82
Q

what fitness components does resistance training target?

A
  • anaerobic capacity
  • muscular power
  • muscular strength
  • speed
  • body composition
83
Q

what fitness components does plyometrics training target?

A
  • anaerobic capacity
  • muscular power
  • speed
84
Q

what fitness components does flexibility training target?

A

-flexibility

85
Q

in order to change focus of resistance/ weight training what parameters can be changed?

A
  • weight being lifted
  • sets/reps
  • speed of reps
86
Q

what does plyometrics involve?

A

a stretching of the muscle before a rapid contraction

87
Q

what does plyometrics also improve as a result of increased muscular power?

A

agility and speed

88
Q

what does circuit training involve?

A

sets or stations (usually between 8-12), laps are repeated

89
Q

what is important to remember when deciding what exercises come after each other in circuit training?

A

same muscle groups shouldn’t be targeted in succession

90
Q

what are the three types of circuits?

A
  • fixed load
  • fixed time
  • individual
91
Q

what is a fixed load circuit?

A

performer completes a set number of reps, then moves onto next station

92
Q

what is a negative of fixed load circuits?

A

someone with higher fitness levels will finish quicker than a beginner

93
Q

what is a fixed time circuit?

A

performer completes as many reps as possible in given time

94
Q

what is an individual circuit?

A

circuit is tailored to a persons fitness level

95
Q

how can circuit training be overloaded?

A
  • increase resistance
  • more reps/stations/laps
  • increase time at each station
  • decrease rest between stations
96
Q

what are the benefits of circuit training?

A

-variety
-several FC can be targeted in one method
-minimal equip
can be used for large groups
-specificity can be maintained

97
Q

what benefits does increased flexibility have on the body?

A
  • decreased likelihood of injury
  • decreased impact of DOMS
  • release stress and tension
  • improve posture
  • improve sporting performance
98
Q

when should stretching be performed?

A

after body has already been warmed up

99
Q

what is static stretching?

A

the common ‘stretch and hold’

100
Q

should static stretching be performed during a warm up?

A

no

101
Q

should dynamic stretching be performed during a warm up?

A

yes

102
Q

what is dynamic stretching?

A

moving a joint through its range of motion with controlled momentum

103
Q

what is ballistic stretching?

A

essentially the same as dynamic but with increased force

104
Q

what does PNF in relation to flexibility stand for?

A

proprioceptive neuromuscular facilitation

105
Q

what is PNF stretching?

A

a muscle is moved through its range of motion until first sign of discomfort, at this point muscle is contracted isometrically for 6secs

106
Q

what are the three basic components of designing a session?

A
  • warm up
  • conditioning phase
  • cool down
107
Q

why is it important for the body to be prepared?

A

less likely to be injured

108
Q

what does the warm up allow?

A

the body to adjust to the demands that will be placed on it during the session

109
Q

how does the warm up prepare the body mentally?

A

increases arousal levels

110
Q

how does the warm up prepare the body physically?

A

increases:

  • muscle temp
  • core body temp
  • respiratory rate
  • muscle elasticity
  • HR and blood flow to the working muscles
  • decreases thickness of joint fluid
111
Q

how many stages should the warm up consist of?

A

2

112
Q

what should stage 1 of the warm up involve?

A

5-10min of slow activity at a lower intensity (aerobic)

113
Q

what should stage 2 of the warm up involve?

A
  • more specific movement based activities at a gradually increasing intensity. Should replicate movements and actions that will be used in session
  • dynamic stretching
114
Q

what is the conditioning phase of a training session?

A

the main part of training where you target the fitness components you aim to improve and maintain

115
Q

what is the goal of a cool down?

A

-to return body to pre-exercise levels therefore reduce the effects of fatigue

116
Q

what physiological effects does a cool down effect?

A
  • removes waste products from the working muscles while they are still receiving oxygenated blood
  • gradual recovery of HR and blood pressure
  • helps reduce effect of DOMS
117
Q

what does a cool down usually involve?

A

same movement patterns performed at a lower intensity. Could also involve static stretching and foam rolling

118
Q

how can using a resistance band when static stretching benefit during a cool down?

A
  • cost effective
  • easy to use alone
  • add variety
  • can be used for full body stretch that targets major muscle groups
119
Q

how can using a foam roller during a cool down benefit the body?

A
  • increasing oxygen to muscles
  • increasing blood flow
  • maximises effectiveness of training
  • eliminates painful points in soft tissue
  • accelerates removal of waste products
120
Q

what is periodisation?

A

the systemic planning of physical training. It is the schedule and design of year round program

121
Q

what is the yearly plan called for periodisation?

A

macrocycle

122
Q

what smaller section is a macrocycle broken into?

A

mesocycles

123
Q

how long does a mesocycle usually last

A

4-8weeks

124
Q

what smaller section is a mesocycle broken into?

A

microcycle

125
Q

how long does a microcycle usually last?

A

7-10days

126
Q

what does periodisation help prevent and incorporate?

A

prevents overtraining and also structures so the athlete peaks at key times during the year. Must incorporate rest and tapering

127
Q

what are the different strategies to record and monitor training?

A
  • digital recording trackers and apps (physiological data)

- psychological and sociocultural data

128
Q

what does the digital recording trackers and apps monitor?

A

capture physiological data or work eg.distance ran etc.

129
Q

what does psychological and sociocultural data monitor?

A

psychological data such as now we are feeling before, during or after exercise. Sociological data such as access, transport and social support networks

3/4 PE (7 decks)

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