- body repairs - over adapts - adaptations

U4AoS2 - Training Principles Flashcards by Mackayla Culvenor

What are Training Principles?

guidelines
increase program effectiveness
decrease fatigue/injury

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What does the FITT principle stand for

Frequency, Intensity, Time, Type

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What is Frequency?

How often you exercise

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What is Intensity?

How hard you exercise

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What is Time?

How long you exercise

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What is Type?

What kind of exercise you do

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What are the other Training Principles?

Progression
Variety
Reversibility
Maintenance
Diminishing Returns

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Critiquing with FITT Principles

Overall statement of effectiveness
Positives
Negatives
Suggestions for improvements

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Frequency

Number of Training sessions undertaken per week.

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How many sessions is improvement linked to?

Minimum of 3 sessions per week

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How many sessions is maintenance linked to?

2 sessions per week

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What happens to frequency as athletes’ fitness increases?

As they adapt to current levels of training, frequency will increase.

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Factors affecting frequency

type of training
training status
period of year

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What tends to be the Frequency of Aerobic sessions?

lower intensity
faster recovery
more sessions

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What tends to be the Frequency of Anaerobic sessions?

higher intensity
longer recovery
less sessions

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Intensity

Level of exertion/effort applied during training

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How is Intensity measured?

% of HRM of VO2M
Perceived effort
Accelerometer
GPS

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Formulas for calculating HRM

220 - Age or 208 - 0.7(age)

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What is the Borg Scale?

Subjective measure of training stress

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What needs to occur to maximise fitness improvements?

Correct application of principles

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What is critical to consider when evaluating Frequency?

Recovery
Training induces a catabolic then anabolic effect during recovery.

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Catabolic

Breakdown Phase

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Anabolic

body repairs
over adapts
adaptations

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How is Recovery trained?

<65% HRM
<50% VO2 Max
0 - 3 Borg Scale

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How is the Aerobic System trained?

65 - 85% HRM 55-75% VO2 Max 3 - 7 Borg Scale

How is the Anaerobic Glycolysis System trained?

85 - 95% HRM 75 - 95% VO2 Max 7 - 9 Borg Scale Increases Lactate Tolerance

How is the ATP-PC System trained?

95+% HRM 100+% VO2 Max 9 - 10 Borg Scale

How is LIP trained?

85-90% HRM 75-80% VO2 Max 7 Borg Scale

What is the advantage of increasing LIP?

Work at higher aerobic intensities without fatigue.

What is Specificity?

Foundation to maximise desired outcome

What are the aerobic training methods?

- continuous - fartlek - long interval - HITT - circuit

What are the anaerobic training methods?

- short interval - intermediate interval - plyometrics - agility training - strength/resistance

What factors are important to replicate during training?

- fitness components - major muscle groups - energy systems - skills/movement patterns - work:rest

Time

Length of: - training session - training program - work effort

What is the minimum duration of an aerobic training session?

20 minutes - includes warmup

What is the minimum duration of a training program?

6 weeks

Progression is also known as?

Overloading

Progression

placing the body under new stress after it has adapted to the current training workload.

When should progression occur?

Only when training starts to feel easier

Rules of Progression

1. Only change one variable at a time 2. Increase load by 2-10%

What can occur when progression is incorrectly applied?

- overtraining - fatigue - adequate recovery is critical

What are the training zones?

- adaptation - neutral - fatigue

Adaptation zone

- resistance - just right - maximal adaptations

Neutral zone

- too easy - little adaptations

Fatigue zone

- exhaustion - too hard - fail adaptations

Variety

Introducing changes to a training program by adding different training/exercises

What does Variety achieve?

Increase athlete motivation, stimulation, engagement Decrease boredom/risk of injury

What is important to consider when adding variety?

Specificity must be maintained

Examples of Variety

different: terrain, drills, order of exercises, equipment

Detraining/reversibility

Training stops due to injury, illness, training break Rapid return to pre-exercise levels

What happens without training for 4 - 8 weeks?

Gains/adaptations reversed quicker than time taken to develop Fitness quickly lost

What is reversed faster: Aerobic or Strength Adaptations?

Aerobic

Maintenance

- maintain fitness levels, not improve - avoid detraining/loosing gains

Periodization

Structured planning to elicit optimal training/performance benefit by varying intensity.

How can overload be applied?

Increase: distance, resistance, intensity, reps/sets, frequency Decrease: rest, duration, stability

Diminishing Returns

Rate of fitness improvement diminishes as a person approaches their genetic potential.

What does the graph of diminishing return look like?

Improve rapidly then plateau

How can improvement continuation be ensured?

Program including progression, nutrition, psychological/physiological strategy, massage, recovery

Tapering

Training volume reduced to minimise fatigue.

Overtraining

- long term decline in performance - decline physiologically/psychologically

When is overtraining identified?

When fatigue cannot be reversed in a few days of rest or modified training

Why does overtraining occur

- insufficient recovery - excessive training loads - incorrect application of progressive overload - stress

Psychological symptoms of overtraining

decreased: - concentration span - motivation Increased: - irritability - fear of competitions - tendency to give up - anxiety

Physiological symptoms of overtraining

- persistent fatigue - chronic muscle soreness - increased RHR - earlier fatigue onset - decreased coordination

Miscellaneous symptoms of overtraining

- frequent illness - appetite loss - increased overuse injuries - insomnia - lack of enjoyment

How can overtraining be minimized?

allowing sufficient recovery/rest

Length of training program improvements for flexibility

1 week

Length of training program improvements for muscular strength

5+ weeks

Length of training program improvements for agility, muscular power, speed, anaerobic capacity

10 weeks

Length of training program improvements for local muscular endurance

12 weeks

Length of training program improvements for aerobic power

15 weeks

Individuality

Everyone reacts different - program must be tailored to individual

Factors of Individuality

- Training status - Genetic Predisposition - Adaptive response

Training status

- elite - trained - untrained - aerobic - anaerobic

Genetic Predisposition

% of fibre types

Adaptive response

- hormones - enzymatic - motivation - nutrition

Macrocycle

Long training period (1 year)

Mesocycle

Medium sized training period (3-6 weeks)

Microcycle

Small training period (1 week)