Training programme design Flashcards
What is the acronym to remember the principles of training?
MRS VOPP TWC
What does MRS VOPP TWC stand for?
Moderation, Reversibility, Specificity, Variance, Overload, Progression, Periodisation, Testing, Warm up, Cool down
Definition of principles of training
The rules that underpin training programme design to ensure safety and effective fitness adaptations
What is meant by moderation in the principles on training?
Training must be appropriate for the performer to adapt whole maintaining a healthy, balanced lifestyle
What is an example of moderation in the principles on training?
-If training intensity is too intense and frequent, training quality will decrease and overuse injuries and burnout can occur
-If training does not overload, there may be no adaptation or improvement
What is meant by reversibility in the principles on training?
Training must be maintained to prevent deterioration in performance
What is an example of reversibility in the principles on training?
Through off season or injury, losses in aerobic capacity are rapid, strength will also decrease
What is meant by specificity in the principles on training?
Training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern
What is meant by variance in the principles on training?
Training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
What is meant by overload in the principles on training?
Training intensity should be above performers comfort zone to place a stress on the body to force an adaptation. This is done through the FITT principle
What is the FITT principle?
Frequency - how many sessions per week are performed
Intensity - how hard the sessions are
Time - how long the sessions, intervals, sets are
Type - method of training used
What is meant by progression in the principles on training?
Training demand should gradually increase overtime in a systematic and organised manner to ensure the performer adapts and improves
What is meant by periodisation in the principles on training?
The organised division of training into blocks each with a goal and time-frame
What is meant by testing in the principles on training?
Training intensity will be set based upon an appropriate evaluative test, to assess fitness level. Progression can be monitored by performing mid-programme and post-programme tests
What is meant by warm-up in the principles on training?
Training must begin with a warm up. Pulse raising activity and mobility exercises will prepare the body for exercise and reduce risk of injury
What is meant by cool-down in the principles on training?
Training sessions must end with a cool down. Pulse-lowering activity and stretching will prepare the body for rest and reduces the risk of delayed onset muscle soreness
What are the physiological benefits of a warm up?
-Increase enzyme activity
-Improved recruitment and synchronisation of motor units
-Improved oxygen utilisation/haemoglobin release
-Increased speed and force of contraction die to neural pathways becoming activated and nervous transmission speeding up
-Increased SV,HR,Q, increase blood flow to working muscles and reduced O2 deficit
-Vascular shunt, redirection of blood to the working muscles
-Increased RR, TV and VE due to increased breathing rate/gaseous exchange occurring at the lungs
What are the physiological benefits of a cool down?
-Speeds up removal of lactic acid
-Reduce likelihood of delayed onset muscle soreness
-Stretching can increase flexibly and increase ROM at a joint
-Active recovery can maintain respiratory rate an HR, flushing the muscles and capillaries with oxygenated blood
