Training Program Principles - Part 2 Flashcards
What does the Time Principle mean?
Can refer to either:
* Duration of a session (eg: 20 minute session)
* Length of training program (eg: Over 6 weeks)
* Time for specific activity/effort during a session (eg work/rest periods)
What does a lengthened duration of a session aim to improve?
Aerobic Power
What is the minimum required duration of a session aimed to improve aerobic power?
20 minutes
What is periodisation?
Organisation of training into smaller blocks or periods of time
What is purpose of periodisation?
Enables athlete to build in periods of tapering and unloading allowing athlete to peak at appropriate times
What is unloading?
Any deduction in training volume
What is Tapering
Reduction in training volume leading into competition
Describe process of Unloading or Tapering briefly
Intenisty is maintained, volume of work is reduced (about 1/3 reduction)
What are the 3 components of Periodisation
- Microcycle
- Mesocycle
- Macrocycle
Describe Microcycle
Short training period about 7-10 days
Describe Mesocycle
Between 1-3 months
eg: off-season, pre-season, competition season
Describe Macrocycle
Year long plan
What does Type of Training Principle mean? List the 3 types.
What type of training:
1. Aerobic
2. Anaerobic
3. Flexibility
List 5 Methods of Aerobic type training
- Continuous
- Long Interval
- Fartlek
- HIIT
- Circuit
List 5 methods of Anaerobic Type Training
- Short Interval
- Intermediate interval
- Circuit
- Resistance
- Plyometrics
List 4 methods of Flexibility Type Training
- Static Stretching
- Dynamic stretching
- Ballistic stretching
- PNF stretching
What does progression principle mean?
Increasing demand placed in body so that adaptations can occur
How does periods of overload affect performance parametres from a physiological perspective and why?
- Will likely decrease
- Due to fatigue caused by demand placed on body
What happens when person becomes accustomed to demand?
Adaptations will plateau
How many variables should be overloaded at a time?
Only 1 at a time
By how much should the overload generally be between?
2-10% increase
