Training Principles Part 1 Flashcards
What are the 10 training principles?
Specificity, intensity, duration, overload, frequency, detraining, maintenance, individuality, diminishing returns, variety
During training, what does specificity refer to?
The fact that activities must replicate the energy system usage, work to rest ratio and fitness components called upon during competition
What does intensity refer to?
The level of exertion applied during training
What is the easiest way to determine intensity?
Rate of Perceived Exertion (RPE), such as the Borg scale
What can duration refer to?
Length of a training program, length of a training session or amount of work performed during training
What is periodisation?
Organising a training program into manageable blocks of time that include tapering and peaking
What is tapering?
The reduction of training volumes
What does peaking ensure?
Prime physiological and psychological states for major events
What is overload?
The placing of the body under new stress after it has adjusted to previous loads in an effort to bring about improvements
When overload is applied, what is critical to ensure adaptations occur fully and quickly?
Appropriate and adequate recovery
When should overload occur only?
When training becomes easier, when only one training parameter is involved and is in the range of 2-10% of an increase
What happens if overload does not follow the rules?
There is a risk of overtraining and injury
What does frequency refer to?
The number of training sessions undertaken in a week
How many sessions per week are improvements linked to?
3 sessions per week
What is linked to 2 training sessions per week?
Maintenance of components, energy systems and adaptations
