U4AoS2 - Training Principles Flashcards
What are Training Principles?
- guidelines
- increase program effectiveness
- decrease fatigue/injury
What does the FITT principle stand for
Frequency, Intensity, Time, Type
What is Frequency?
How often you exercise
What is Intensity?
How hard you exercise
What is Time?
How long you exercise
What is Type?
What kind of exercise you do
What are the other Training Principles?
Progression
Variety
Reversibility
Maintenance
Diminishing Returns
Critiquing with FITT Principles
- Overall statement of effectiveness
- Positives
- Negatives
- Suggestions for improvements
Frequency
Number of Training sessions undertaken per week.
How many sessions is improvement linked to?
Minimum of 3 sessions per week
How many sessions is maintenance linked to?
2 sessions per week
What happens to frequency as athletes’ fitness increases?
As they adapt to current levels of training, frequency will increase.
Factors affecting frequency
- type of training
- training status
- period of year
What tends to be the Frequency of Aerobic sessions?
- lower intensity
- faster recovery
- more sessions
What tends to be the Frequency of Anaerobic sessions?
- higher intensity
- longer recovery
- less sessions
Intensity
Level of exertion/effort applied during training
How is Intensity measured?
% of HRM of VO2M
Perceived effort
Accelerometer
GPS
Formulas for calculating HRM
220 - Age or 208 - 0.7(age)
What is the Borg Scale?
Subjective measure of training stress
What needs to occur to maximise fitness improvements?
Correct application of principles
What is critical to consider when evaluating Frequency?
Recovery
Training induces a catabolic then anabolic effect during recovery.
Catabolic
Breakdown Phase
Anabolic
- body repairs
- over adapts
- adaptations
How is Recovery trained?
<65% HRM
<50% VO2 Max
0 - 3 Borg Scale
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
- Only change one variable at a time
- 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)
