Training Systems Flashcards
1
Q
What are the training principles?
A
Progressive overload
specificity
Individualisation
reversibility
Variation
Recovery
Specific Adaptation to imposed demand
2
Q
Progressive Overload principle includes what elements?
A
Increasing demand • Increase intensity – resistance/load • Increase repetitions • Increase speed • Reduce rest periods • Increase volumes
3
Q
explain Specificity training Principle.
A
Should be specific to the individual's goals/sport. Consider • Muscle actions • Speed of movement • Range of motion • Muscle groups trained • Energy system
4
Q
explain Individualisation training Principle.
A
• Any health or injury concerns • Novice or experienced • What equipment/time is available • Which muscle groups should be targeted • Common injuries in their sport
5
Q
explain Reversibility training Principle.
A
• Use it or lose it • Strength gains can be lost within 4-6 weeks • Maintenance programs may be used by athletes in the competitive season
6
Q
explain Variation training Principle.
A
• One or more program variables needs to
be altered for the training stimulus to
remain challenging and effective
Variation is important to get progressive overload.
- Most commonly adapted are:
- Volume
- Intensity
• Consider periodisation
7
Q
explain recovery training Principle.
A
• Between sessions to allow muscles to recover • To reduce the risk of injury • Between sets – consider which energy system you are targeting.
8
Q
explain specific adaptation to imposed demand training Principle.
A
• As the body adapts to the imposed demands to continue to improve the program should be varied/progressed • Focusing on one area/exercise will not result in improvements in other areas
9
Q
Training variables - FITT
A
Must be specific so the patient knows what they are doing.
- Frequency – how many sessions per week
- Intensity – how hard
- Time – Sets and reps / length of session
- Type
