Training Principles/Methods/Program Design Flashcards
1
Q
what are the key training principles?
A
- frequency
- intensity
- time (duration)
- progression
2
Q
what is frequency?
A
the amount of training sessions per week
3
Q
what is the minimum amount of training sessions per week to see improvements?
A
3
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
5
Q
what is the catabolic effect of exercise of the muscle?
A
breakdown of muscle tissue
6
Q
what is the anabolic effect of exercise of the muscle?
A
repair and building of muscle tissue
7
Q
what type of exercise may use split routines?
A
resistance/ weight training
8
Q
what are the benefits of a split routine?
A
can allow frequency of training to increase while also ensuring adequate rest
9
Q
what is intensity?
A
the level of exertion during work phase of training
10
Q
why is working at a specific intensity necessary during training?
A
to target specific energy system or fitness components
11
Q
what are methods of measuring intensity?
A
- % of max hr
- %of VO2MAX
- rpe
- gps training
12
Q
how do you find out someones max hr?
A
220-age
13
Q
what does rpe stand for?
A
rate of perceived exertion
14
Q
how long does duration have to be for aerobic adaptions to occur?
A
minimum of 20mins non stop
15
Q
at what % of max hr must performer be at for aerobic adaptions to occur?
A
70-85%
16
Q
what is periodisation?
A
organising training into manageable blocks or periods of time eg. pre season vs season training
17
Q
what does duration most commonly refer to?
A
length of training session
18
Q
what is peaking?
A
performer is at optimal physiological state before competition
19
Q
what is tapering?
A
reduction in training volume (not intensity) before competition. Decreases fatigue
20
Q
what does type refer to?
A
the training method used
21
Q
what are the aerobic training methods?
A
- continuous
- long interval
- fartlek
- HIIT
- circuit
22
Q
what are the anaerobic training methods?
A
-intermediate/short interval
-plyometrics
-circuit
weight/resistance
23
Q
what are the training methods for flexibility?
A
- static stretching
- dynamic stretching
- ballistic stretching
- PNF
24
Q
what is progression (progressive overload)?
A
the concept of slowly making training harder, in order for the body to slowly adapt
25
if a performer begins to plateau with their training what should occur?
overload
26
how should overloading occur?
only one variable should be changed at any particular time, and the change should be between 2-10%
27
why should overload not exceed 10%?
could result in overtraining and increase risk of injury
28
why may an athlete move to a maintenance program?
once desired improvements have been reached
29
what is genetic potential for fitness?
each person has a max level of fitness that cannot be surpassed
30
why do athletes who have trained for a long time begin to get diminishing returns?
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
31
does a beginner or untrained athlete have a high or low potential for improvement?
high
32
what doe variety provide?
mental reinvigoration and motivation for a performer who is becoming bored
33
what is important to maintain when adding variety to a training program?
specificity must be maintained as to still target the specific energy system, fitness components and muscle groups the program intends to
34
what are examples of adding variety to a training program?
- changing a barbell bench press to a dumbbell
| - runners may choose different locations
35
how does overtraining occur?
by constantly applying overload and putting the body under stress without enough time to recover properly
36
what does overtraining cause?
long term decreases in performance and impaired ability to train
37
what are some signs and symptoms of overtraining?
- persistent stiff and sore muscles
- decreases in performance
- persistent fatigue
- increased susceptibility to illness
38
what is specificity?
training program must be specific to the requirements of the sport
39
what areas must the specificity be maintained for when building a training program?
- energy system usage
- fitness components
- major muscle groups and actions
- skill frequency
40
why is individuality important in a training program?
individuals will respond differently to the same program
41
what are some reasons for individuals varying responses to a program?
- genetic predisposition
- initial fitness level/ training status
- prepardness
- adaptive response
42
how does genetic predisposition of an individual result in different responses to the same training program?
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
43
how does initial fitness levels and training status of an individual result in different responses to the same training program?
untrained people must start at a decreased volume, will also show more rapid improvements early on
44
how does prepardness of an individual result in different responses to the same training program?
someone returning from illness or injury may need to ease back into training with decreased volume
45
how does the adaptive response of an individual result in different responses to the same training program?
due to physiological and psychological differences. therefore some training must be altered if they are adapting faster than others
46
when is tailoring to performers individuality difficult in sport?
team sports, especially at a local level
47
what is detraining also known as?
reversibility
48
what is detraining?
when training stops the body quickly returns to pre exercise level of fitness
49
how much of a decrease in VO2MAX is there after just 3 weeks of detraining?
8%
50
how much of a decrease in VO2MAX is there after just 12 weeks of detraining?
18%
51
what is continuous training also known as?
long, slow distance training
52
what intensity must continuous training be performed at?
a submax intensity with the aerobic training zone of 70-85% max hr
53
how long must continuous training last?
at least 20min
54
how can you overload continuous training?
- increase running time/distance/intensity
- change terrain
- reduce time taken to run a certain distance
55
is fartlek an aerobic or anaerobic method?
aerobic
56
what is fartlek training?
combines continuous running with random bursts of speed, increases contributions of the anaerobic systems
57
what type of runners would be suited to fartlek training?
intermediate to advanced
58
how can fartlek be overloaded?
increased:
- overall time of session
- distance/frequency/intensity of speed bursts
59
what is interval training?
involves periods of higher intensity work followed by a period of rest
60
what are the different types of interval training?
short, medium, long
61
what is the focus of short interval training?
anaerobic capacity and speed/ATP-PC system
62
what is the focus of medium interval training?
anaerobic capacity, speed and muscular endurance/AG system
63
what is the focus of long interval training?
aerobic power/ aerobic system
64
how long does the work period of short interval activity usually last?
less than ten secs
65
what intensity level is short interval training performed at?
maximal
66
how long does the work period of medium interval activity usually last?
15-60secs
67
how long does the work period of long interval activity usually last?
1min+
68
what intensity level is medium interval training performed at?
as high as possible (above LIP)
69
what is the aim of medium interval training?
develop tolerance to by products of H+ ions
70
what intensity level is long interval training performed at?
at or just above LIP, approx 85% max hr
71
what is the aim of long interval training?
to increase athletes LIP
72
is HIIT training an aerobic or anaerobic training method?
aerobic
73
what is the key to perform HIIT training?
to achieve desired intensity (80% or over of max hr, but often as high as 85-95%) for repetitive efforts
74
how can HIIT training be overloaded?
increased:
- no. of reps/sets
- distance
- intensity/duration of work
- decreased rest time
75
what fitness components does circuit training target?
- anaerobic capacity
- muscular power
- muscular strength
- speed
- aerobic power
- flexibility
- body composition
76
what fitness components does continuous training target?
- aerobic power
| - body composition
77
what fitness components does fartlek training target?
- aerobic power
| - body composition
78
what fitness components does long interval training target?
- aerobic power
| - body composition
79
what fitness components does medium interval training target?
- anaerobic capacity
| - speed
80
what fitness components does short interval training target?
- anaerobic capacity
| - speed
81
what fitness components does HIIT training target?
- anaerobic capacity
- aerobic power
- flexibility
- body composition
82
what fitness components does resistance training target?
- anaerobic capacity
- muscular power
- muscular strength
- speed
- body composition
83
what fitness components does plyometrics training target?
- anaerobic capacity
- muscular power
- speed
84
what fitness components does flexibility training target?
-flexibility
85
in order to change focus of resistance/ weight training what parameters can be changed?
- weight being lifted
- sets/reps
- speed of reps
86
what does plyometrics involve?
a stretching of the muscle before a rapid contraction
87
what does plyometrics also improve as a result of increased muscular power?
agility and speed
88
what does circuit training involve?
sets or stations (usually between 8-12), laps are repeated
89
what is important to remember when deciding what exercises come after each other in circuit training?
same muscle groups shouldn't be targeted in succession
90
what are the three types of circuits?
- fixed load
- fixed time
- individual
91
what is a fixed load circuit?
performer completes a set number of reps, then moves onto next station
92
what is a negative of fixed load circuits?
someone with higher fitness levels will finish quicker than a beginner
93
what is a fixed time circuit?
performer completes as many reps as possible in given time
94
what is an individual circuit?
circuit is tailored to a persons fitness level
95
how can circuit training be overloaded?
- increase resistance
- more reps/stations/laps
- increase time at each station
- decrease rest between stations
96
what are the benefits of circuit training?
-variety
-several FC can be targeted in one method
-minimal equip
can be used for large groups
-specificity can be maintained
97
what benefits does increased flexibility have on the body?
- decreased likelihood of injury
- decreased impact of DOMS
- release stress and tension
- improve posture
- improve sporting performance
98
when should stretching be performed?
after body has already been warmed up
99
what is static stretching?
the common 'stretch and hold'
100
should static stretching be performed during a warm up?
no
101
should dynamic stretching be performed during a warm up?
yes
102
what is dynamic stretching?
moving a joint through its range of motion with controlled momentum
103
what is ballistic stretching?
essentially the same as dynamic but with increased force
104
what does PNF in relation to flexibility stand for?
proprioceptive neuromuscular facilitation
105
what is PNF stretching?
a muscle is moved through its range of motion until first sign of discomfort, at this point muscle is contracted isometrically for 6secs
106
what are the three basic components of designing a session?
- warm up
- conditioning phase
- cool down
107
why is it important for the body to be prepared?
less likely to be injured
108
what does the warm up allow?
the body to adjust to the demands that will be placed on it during the session
109
how does the warm up prepare the body mentally?
increases arousal levels
110
how does the warm up prepare the body physically?
increases:
- muscle temp
- core body temp
- respiratory rate
- muscle elasticity
- HR and blood flow to the working muscles
- decreases thickness of joint fluid
111
how many stages should the warm up consist of?
2
112
what should stage 1 of the warm up involve?
5-10min of slow activity at a lower intensity (aerobic)
113
what should stage 2 of the warm up involve?
- more specific movement based activities at a gradually increasing intensity. Should replicate movements and actions that will be used in session
- dynamic stretching
114
what is the conditioning phase of a training session?
the main part of training where you target the fitness components you aim to improve and maintain
115
what is the goal of a cool down?
-to return body to pre-exercise levels therefore reduce the effects of fatigue
116
what physiological effects does a cool down effect?
- 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
what does a cool down usually involve?
same movement patterns performed at a lower intensity. Could also involve static stretching and foam rolling
118
how can using a resistance band when static stretching benefit during a cool down?
- cost effective
- easy to use alone
- add variety
- can be used for full body stretch that targets major muscle groups
119
how can using a foam roller during a cool down benefit the body?
- increasing oxygen to muscles
- increasing blood flow
- maximises effectiveness of training
- eliminates painful points in soft tissue
- accelerates removal of waste products
120
what is periodisation?
the systemic planning of physical training. It is the schedule and design of year round program
121
what is the yearly plan called for periodisation?
macrocycle
122
what smaller section is a macrocycle broken into?
mesocycles
123
how long does a mesocycle usually last
4-8weeks
124
what smaller section is a mesocycle broken into?
microcycle
125
how long does a microcycle usually last?
7-10days
126
what does periodisation help prevent and incorporate?
prevents overtraining and also structures so the athlete peaks at key times during the year. Must incorporate rest and tapering
127
what are the different strategies to record and monitor training?
- digital recording trackers and apps (physiological data)
| - psychological and sociocultural data
128
what does the digital recording trackers and apps monitor?
capture physiological data or work eg.distance ran etc.
129
what does psychological and sociocultural data monitor?
psychological data such as now we are feeling before, during or after exercise. Sociological data such as access, transport and social support networks
