Training Program Design (Chapter 14) Flashcards
Goal of training program
to improve a person’s physiological capacity and to facilitate chronic adaptations needed to meet the specific demands of an activity
Activity Analysis
help a performer/coach prioritise the training requirements
Determining appropriate testing regime
assess fitness levels relevant to game/activity
Pre-training screening
identify any predisposition to injury or illness
Availability of time
generally limited, so the key is to maximise each session
Determine appropriate training methods
needs to bring about improvement in areas identified by fitness testing
Warm-Up
prepares body for activity to follow by :
- increasing body & muscle temp
- increasing respiration rate
- decreasing viscosity of joint fluid
- increasing elasticity of muscles
- increasing heart rate and blood flow
Stage 1 warm up
5-10 minutes slow activity, generally aerobic
Stage 2 warm up
more specific movement-based activities at gradually increased intensity. Include dynamic stretching
Conditioning phase
main part of exercise that specifically targets areas identified by fitness tests
Training volume
minutes per session or hours per week
Training intensity
how hard an individual is training
Cool-down
aims to return the body to pre-exercise levels and reverse the effects of fatigue by performing same locomotion patterns at reduced intensity. include stretching
Periodisation
systematic planning of physical training with the aim to reach optimal level of performance at the most important competition
Macrocycle
annual plan that works towards peaking for major competition