Training Program Principles - Part 2

Question 1

What does the Time Principle mean?

Answer 1

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)

Question 2

What does a lengthened duration of a session aim to improve?

Answer 2

Aerobic Power

Question 3

What is the minimum required duration of a session aimed to improve aerobic power?

Answer 3

20 minutes

Question 4

What is periodisation?

Answer 4

Organisation of training into smaller blocks or periods of time

Question 5

What is purpose of periodisation?

Answer 5

Enables athlete to build in periods of tapering and unloading allowing athlete to peak at appropriate times

Question 6

What is unloading?

Answer 6

Any deduction in training volume

Question 7

What is Tapering

Answer 7

Reduction in training volume leading into competition

Question 8

Describe process of Unloading or Tapering briefly

Answer 8

Intenisty is maintained, volume of work is reduced (about 1/3 reduction)

Question 9

What are the 3 components of Periodisation

Answer 9

1. Microcycle
2. Mesocycle
3. Macrocycle

Question 10

Describe Microcycle

Answer 10

Short training period about 7-10 days

Question 11

Describe Mesocycle

Answer 11

Between 1-3 months

eg: off-season, pre-season, competition season

Question 12

Describe Macrocycle

Answer 12

Year long plan

Question 13

What does Type of Training Principle mean? List the 3 types.

Answer 13

What type of training:
1. Aerobic
2. Anaerobic
3. Flexibility

Question 14

List 5 Methods of Aerobic type training

Answer 14

• Continuous
• Long Interval
• Fartlek
• HIIT
• Circuit

Question 15

List 5 methods of Anaerobic Type Training

Answer 15

1. Short Interval
2. Intermediate interval
3. Circuit
4. Resistance
5. Plyometrics

Question 16

List 4 methods of Flexibility Type Training

Answer 16

1. Static Stretching
2. Dynamic stretching
3. Ballistic stretching
4. PNF stretching

Question 17

What does progression principle mean?

Answer 17

Increasing demand placed in body so that adaptations can occur

Question 18

How does periods of overload affect performance parametres from a physiological perspective and why?

Answer 18

• Will likely decrease
• Due to fatigue caused by demand placed on body

Question 19

What happens when person becomes accustomed to demand?

Answer 19

Adaptations will plateau

Question 20

How many variables should be overloaded at a time?

Answer 20

Only 1 at a time

Question 21

By how much should the overload generally be between?

Answer 21

2-10% increase