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U4 training principles Flashcards

1
Q

Frequency

A

Refers to the number of training sessions per week
- improvements in fitness are linked to a minimum of 3 sessions per week
- maintenance is 2 sessions per week

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2
Q

intensity

A

refers to the level; of exertion/ effort applied during training.
measured by
heart rate monitor
taking your pulse
perceived effort - borg scale

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3
Q

heart rate training zone

A

Energy system Max heart rate RPE
Recovery Below 65% 0-3
Aerobic 65-85% 3-7
Anaerobic glycolysis 85-95% 7-9
ATP-CP 95 -100% 9-10

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4
Q

type/specificity

A

during training, activities it is important that the physiological requirements of the sport are replicated
correct type of training to improve the fitness component

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5
Q

time

A

can refer to the
- time/length of training session (min 20 minutes)
- length of training programs (min 6 weeks)

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6
Q

progression

A

put simply means placing the body under new stress after it has adjusted to previous training loads- make training harder
progression should only occur when training starts to feel easier (not weekly)
between 2-10%is the maximum amount to progress train
adequate recovery is critical between training

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7
Q

variety

A

is all about introducing changes to training program by incorporating different training/ exercise
variety Is used to increase the athletes motivation, decrease boredom and reduce likelihood of injury

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8
Q

reversibility and detraining

A

detraining occurs when training stops due to injury illness and training breaks and sees a rapid return to pre-training levels

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9
Q

diminishing return

A

fitness gains are harder to archive the fitter you become. you improve rapidly when you are less fit and then you begin to plateau
to continue to improve a program needs to include progression and an analysis of the other considerations for improved performance, such as a nutrition, psychological, and physiological strategy (eg massage, hot/cold therapy)

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10
Q

overtraining physiological symptoms

A
  • persistent feeling of fatigue
  • chronic muscle soreness
  • decreased coordination
  • increased or decreased at rest or submaximal heart rate
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11
Q

overtraining psychological symptoms

A
  • decreased concentration span
  • decreased motivation
  • increased irritability and anger
  • depression
  • increased fear of competition
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12
Q

other over training symptoms

A
  • more frequent illness
  • loss of appetite
  • increased over use injury
  • insomnia
  • lack of enjoyment of sport
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13
Q

is HIIT training anaerobic or aerobic

A

aerobic training

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14
Q

what is HIIT

A

what is HIIT
involves repeated work interval that are relatively brief in duration and performed close to VO2 max ( efforts about 90%) followed by a low intensity recovery

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15
Q

why HIIT

A

why HIIT
research would suggest that HIIT workouts provide the benefits of more traditional exercise such as continuous training or submaximal training exercise

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16
Q

HIIT training principles

A

energy system: aerobic system

time: NA – usually shorter in time but higher in intensity

intensity: work efforts above 90-95% HRM

frequency: 1 or 2 times a week due to high intensity – recover from microtrauma

specificity: HIIT can be sport specific based on an activity analysis or can be general conditioning

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17
Q

benefits of HIIT

A

HIIT may offer individuals that are time poor an alternative to more traditional training methods whilst giving similar fitness gains

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18
Q

Risks associated with HIIT

A

Physiological and psychological factors should be considered prior to undertaking in HIIT training. Individuals with health issues may not be conditioned enough to complete HIIT and may benefit from lower intensity submaximal exercise

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19
Q

chronic adaptations to HIIT

A
  • increased vo2 max
  • increased capillarization
  • an increase in mitochondrial mass
  • an increase in muscle oxidative capacity
  • decrease in rate of glycogen us
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20
Q

preparatory phases aim

A

to provide a suitable fitness and skill base for the phases that follow

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21
Q

general preparatory phases

A

athletes aim to develop main physiological requirements of their sport. emphasis on improving relevant energy systems and fitness components (usually lasts 4-10 weeks)

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22
Q

specific preparatory phases

A

as competition approaches phases approaches, training moves more towards a game related training.
- gradual reduction in volume of training as intensity starts to progressively increase
(usually lasts 2-6 weeks)

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23
Q

competition phases aim

A

competition phases aim
to maintain fitness, refine skill development and focus on strategy

24
Q

competition phases

A

care must be taken to ensure suffcient recovery is provided between training and games to decrease likelihood of injury and ensure the athlete is physiologically ready for matches or competitions

25
Q

transition phase aim

A

to provide the athlete with physiological and psychological break

26
Q

transition phase

A

athletes remain active through participation in recreational and low intensity activities
find balance between recovery and Maintenace of training
cross training ideal to provide variety and allow mind and body to recover
diet and nutrition must be monitored so weight doesnt fluctuate
usually last 6-12 weeks

27
Q

peaking and tapering

A

an athlete cant stay at their optimal level of performance all year round theyll aim to be at their best for competition

28
Q

peaking

A

physiologically and psychologically prepared
- training is planned so that athletes reaches their optimum state of performance at a particular time

29
Q

tapering

A

involves a reduction in volume of training (frequency and duration of training)
- not appropriate for sports that involve weekly competitions or matches - but the athlete still needs sufficient periods of recovery

30
Q

benefits of tapering

A

benefits of tapering
- enables time to treat injuries
- increase red blood cell volume
- replenishment of fuels
- provide opportunity for a break

31
Q

the conditioning phase

A

this phase is the main focus of the training season and it may include a skill development phase and or fitness conditioning phase depending on the sport or event of activity

32
Q

skill development phase

A

include activities designed to develop and or provide practice of skills, game plans tactics and strategies
- skill practice before conditioning- athlete is les fatigued, more alert and better able to focus
- coach may want to practice skills while experiencing fatigue
- skill related activities could be incorporated into the fitness conditioning phase

33
Q

fitness conditioning phase

A

the aim is to develop and or maintain specific fitness components, muscle groups and energy systems

34
Q

order of priority for development of fitness

A
  • sprint and speed work undertaken whilst not fatigued
  • strength and power training should follow while fatigue levels are still relatively low
  • aerobic activities and muscular endurance should usually last
35
Q

the cool down

A

a cool down consists of an active recovery which includes completing the activity at a lower intensity(35-65%) and static passive, PNF or slow active stretching
- a cool down allows the athlete to return to pre-exercise levels physiologically and psychologically as rapidly as possible in preparation between next training session

36
Q

benefits of active recovery

A
  • maintains elevated heart rate
  • prevents venous pooling
  • active recovery initiates skeletal muscle pump
  • removes metabolic waste
  • rapidly return to pre-exercise state
37
Q

benefits of passive cool down

A

-rebuild pc stores

38
Q

how is training recorded

A

there are variety of different monitoring and recording strategies that record and monitor physiological, psychological and sociological training data

39
Q

physiological monitoring

A
  • provides information about the body’s physical functioning in response to training
  • energy levels
  • heart rate responses at rest, during exercise and recovery
  • muscle soreness (DOMS)
  • ## sleep patterns
40
Q

psychological monitoring

A
  • provides an understanding of the mental readiness and capacity to train and perform. thoughts feelings emotions and motivational variables
  • confidence levels
  • arousal levels
  • stress levels
  • goal setting
41
Q

sociological monitoring

A

provides information about the broader social cultural and Enviromental factors that contribute to performance
- temperature and weather during the session
-training time
- type of training
- place and location
- training partner

42
Q

the training diary

A

the training diary
it includes detailed acoounts of the type, duration of training and psychological and physiological records which allow the training diary to used to …
- monitor injuries
- act as a motivator
- manage the training load to ensure the athlete doesn’t over train
- understand when to apply progression
- set goals

43
Q

interval training

A

there are 3 types of interval training - short, intermediate and long
interval training can be manipulated by making changes to intensity, time and recovery method. this will alter the energy system used and the fitness components and physiological benefits gained

  • involves periods of work followed by a period of rest
  • should replicate the demands of the school
44
Q

short interval training

A

fitness comp:
- anaerobic power
- speed
energy system: ATP-CP- intensity - 95-100%
work intervals: 3-10 seconds
rest intervals: passive recovery allows pc to be replenishment

45
Q

intermediate interval training

A

fitness component: speed, muscular endurance
energy system: anaerobic glycolysis system
physiological benefit: lactate tolerance
work intervals : 15seconds - 1 minute
rest: active
intensity : 85-95% HR max
W:R : 1:3
progression: add 1 rep

46
Q

long interval training

A

fitness components: aerobic power
muscular endurance
energy systems: aerobic system
physiological benefit: lip at a higher %HRM
work interval - 1 minute plus
rest type: active
intensity: 65-85% HRM
W:R: 1:1

47
Q

fartlek training

A

intensity: 65-855% HRM
duration: 20 minutes
energy system: aerobic energy system
physiological benefit: LIP occurs at a higher %HRM
fitness component: aerobic power
muscular endurance

48
Q

what is fartlek training

A

is a type of continuous training with bursts of high intensity
- the aerobic system is the major contributor of atp but the anaerobic glycolysis system will provided the extra needed
- hills are the ideal terrain as the have random changes in intensity

49
Q

plyometrics training - what is it ?

A

the aim is to increase muscular power and develop their ability of the muscle to contract very rapidly /explosively
light load with reps of 4-6

50
Q

stretch and reflex cycle

A

a muscle that is stretched eccentrically before a concentric contraction, will contract more forcefully and more rapidly

51
Q

strength consideration for plyometrics

A
  • sound strengths base required first
  • athletes should start with very low stress plyometrics e.g skipping before progressing to high stress e.g depth jumps
  • not suitable for athletes under 15
  • training on shock absorption surfaces
  • adequate warm up
52
Q

plyometrics freq

A

frequency - 2/ weeks in preparatory phase
1/week completion
need 48 hours recovery

53
Q

benefits of plyometrics

A
  • increases muscular power
  • increases force output allowing faster speed
  • increases the development of power to increase stride length ( through reduced contact time)
  • development of power to increase sprint ability at the start of the race
54
Q

how is flexibility trained ?

A

how is flexibility trained ?
as a general rule, dynamic stretches are used as a part of the warm up and static slow active, passive adn PNF stretches are used for increasing range of motion around joints and forms the base for cool downs

55
Q

types of flexibility?
PNF

A

involves a static stretch followed by an isometric contraction or contract and relax sequence.

56
Q

types of flexibility?
Dynamic

A

Dynamic
Involves moving a joint through its whole range of motion with controlled momentum

57
Q

types of flexibility?
static

A

involves slowly stretching the muscle/ tendon and holding the position for a period of time (10-30 seconds

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