Training Programmes Flashcards
What must a training plan be? What must it consider
Systematic
Must consider the demands of the activity, needs, preferences and ability of the performer
What questions should we ask to consider the individual needs of the performer
What is there initial level of fitness?
How old are they?
Are they male of female?
Why do they want to train?
What are their aims or motivation?
What principles of training should a training programme be applied to
Specificity
Progression
Overload
Reversibility
Recovery
How can you achieve overload in an exercise programme
FITT principle
Frequency
Intensity
Time
Type
What is frequency (FITT)
How often you train
What is intensity (FITT)
How hard you train
What is time (FITT)
How long you train for
What is type (FITT)
The kind of training you do
Why do we need to calculate maximum heart rate? What is the equation
To figure out what energy system you want to train in
MHR = 220 - age of performer
What % should you work in to train your aerobic system
60-80%
What % should you work in to train your anaerobic system
80-90%
Why does the precise % you train at vary for different performers
It depends on the performers level of fitness
Unfit performers would improve their level of aerobic fitness by working at 60% of their MHR whereas a more experienced performer would train at 80% of their MHR
What does working at 80-90% increase
Strength and power
What happens to a performer as they reach 90% of their max heart rate? Why
It takes longer for them to recover because more lactic acid will build up
What does working at 60-80% increase
Stamina and aerobic endurance
Why can performance last much longer in the aerobic zone
Because lactic acid is not produced as oxygen is available
What should be included for a good training plan
Warm up and cool down
Individuality
Moderation
Periodisation
How is individuality taken into account? Why should it be considered
Good coaches look at and consider a specific performers needs
This is because what may work for one performer may not work for another
Why should a training plan be done in moderation? What does this ensure
To prevent over training - muscle fatigue, illness and injury
This ensures adequate recovery time
What is periodisation
It considers the time between preparation, competition, recovery/transition for optimal performance
