Training Programs 2.1 Flashcards
Cardiovascular Endurance
The hearts ability to deliver blood to working muscles and their ability to use it
It is the ability of the circulatory and respiratory systems to make ATP using oxygen
Aerobic power allows sub-maximal efforts for an extended period of time
Muscular Strength
Ability to express force
Maximum strength is the max amount of force produced in one contraction (1RM)
Muscular Endurance
Muscles capacity to continue contracting for a period of time while experiencing fatigue
Contractions of muscles create pressure that cause surrounding blood vessels to become blocked. This limits the amount of oxygen reaching the muscles resulting in fatigue
Flexibility
Range of motion
Flexibility exercises help stretch muscles protect against injury and allow the maximum range of motion for joints
Body Composition
This refers to body size such as height length and girths and distribution of muscle to body fat.
How it is applied depends on the requirements for each sport and for position
Agility
Ability to change direction quickly and accurately
Speed
Movement from one point to another in the fastest possible time
Balance
Maintenance of the bodies state of equilibrium
Dynamic or static
Co ordination
When a motor skill is performed fluently and effectively
Reaction time
Is the time between receiving a stimulus and starting response
Training session
All sessions should contain Warm up Skill phase Conditioning phase Cool down
Warm up phase
Prepare the body for competition or conditioning exercise
Reduce the possibility of joint or muscle injury or soreness
Warm up should be related specifically to the activity that follows. Should include
Continuous activity
Light resistance exercises
Flexibility such as dynamic stretches
Physiological responses to warm up
Increase in blood flow to the muscles as small blood vessels dilate
Local temp increases
Increased heart rate and respiratory rate making it easier to switch to aerobic energy production.
increased in speed and force of contraction of the muscles
The increased temperature increases the enzyme activity within the muscle fibre
Warming up alerts the nervous system therefore preparing you u and psychologically for strain
Conditioning/ skill phase
During the conditioning phase the specific fitness components for a particular sport are developed. Skill development focuses on specific skill sets and team work
Cool down
Cool down tapers off after the completion of a workout
A continuation of activity at a reduced intensity
Should include static stretching
Cool down prevents venous pooling, the heart pumps blood at a rapid rate. If workouts end sudddenly the muscles no longer contract and help propel blood back to the heart so blood may pool in veins and tissue
Principles of training
Training methods Content of each training session Rate of improvement Level of motivation Effectiveness of program
Specificity of training
“You get what you train for”
Must stress physiological systems to achieve specific training adaptations relevant to the sport
Progressive Overload
Improvement occurs as the body adapts to stress
Progressive overload requires you to stress your body above current capacity
Each time body adapts intensity should be increased further
Overload by increasing Distance Duration Frequency Intensity
Frequency
# session per week More session = greater improvement Maintenance 2 x 30 min per week Improvement 3x30 min per week Increased aerobic capacity 4-5 sessions per week
Intensity
How hard session is
Indicators of intensity include target heart rates, energy expenditure, rate perceived exertion. Most accurate is oxygen consumption and blood lactate levels
Duration
Length of training program or length of session
Minimum 6 weeks to see effects
Aerobic 12 weeks
Anaerobic 8-10 weeks
Detraining / reversibility
Use it or lose it
Biological adaptations that are produced by training will be reversed if training ceases
Aerobic losses are more rapid that aerobic
5 months endurance training can be lost in 6-8 weeks
Variety
Relates to varying the training program to maintain motivation
Type of training
Training venue
Intensity
Training group
Diminishing returns
The law of diminishing returns states that the gains in fitness become smaller and smaller overtime as your fitness increases
Gains are rapid early in programs and when lower fitness levels
Individuality
The individuality of training principles dictates that training should be adjusted to individual athletes characteristics and needs. Different characteristics include: Age Gender Fitness Stage of skill development Previous experience Previous injury
This capitalised strengths and strengthens weaknesses
Cross training
Cross training is an exercise protocol using various modes of training that differ from an athletes main sport.
Calisthenics
A form of strength training consisting of a variety of movements that exercise large muscle groups. These exercises are performed rhythmically and with minimal equipment as body weight exercises
TRX
Total body resistance exercise
Is a form of suspension training which uses specific equipment. It uses body weight exercises.
Continuous training method
Continuous training is a form of exercise that is performed at a continuous intensity and doesn’t involve rest periods
Plyometric
lyometric Training is exercise that entails exerting the maximum amount of force a muscle can produce over a short period\burst of time. This is done with the overarching goal of increasing speed and power.
Circuit training
Circuit training is a form of workout that cycles between different exercises typically consisting of 6-12 exercises. The aim is to target multiple different muscle groups in a short period of time for an efficient workout that takes minimal time.
HITT
HITT alternates between periods of intense aerobic exercise followed by periods of rest
High intensity interval training
Flexibility (training method)
Range of motion in the musculoskeletal system
