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Physical Education > U4AoS2 - Training Principles > Flashcards

U4AoS2 - Training Principles Flashcards

1
Q

What are Training Principles?

A
  • guidelines
  • increase program effectiveness
  • decrease fatigue/injury
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2
Q

What does the FITT principle stand for

A

Frequency, Intensity, Time, Type

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3
Q

What is Frequency?

A

How often you exercise

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4
Q

What is Intensity?

A

How hard you exercise

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5
Q

What is Time?

A

How long you exercise

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6
Q

What is Type?

A

What kind of exercise you do

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7
Q

What are the other Training Principles?

A

Progression
Variety
Reversibility
Maintenance
Diminishing Returns

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8
Q

Critiquing with FITT Principles

A
  1. Overall statement of effectiveness
  2. Positives
  3. Negatives
  4. Suggestions for improvements
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9
Q

Frequency

A

Number of Training sessions undertaken per week.

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10
Q

How many sessions is improvement linked to?

A

Minimum of 3 sessions per week

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11
Q

How many sessions is maintenance linked to?

A

2 sessions per week

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12
Q

What happens to frequency as athletes’ fitness increases?

A

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

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13
Q

Factors affecting frequency

A
  • type of training
  • training status
  • period of year
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14
Q

What tends to be the Frequency of Aerobic sessions?

A
  • lower intensity
  • faster recovery
  • more sessions
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15
Q

What tends to be the Frequency of Anaerobic sessions?

A
  • higher intensity
  • longer recovery
  • less sessions
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16
Q

Intensity

A

Level of exertion/effort applied during training

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17
Q

How is Intensity measured?

A

% of HRM of VO2M
Perceived effort
Accelerometer
GPS

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18
Q

Formulas for calculating HRM

A

220 - Age or 208 - 0.7(age)

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19
Q

What is the Borg Scale?

A

Subjective measure of training stress

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20
Q

What needs to occur to maximise fitness improvements?

A

Correct application of principles

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21
Q

What is critical to consider when evaluating Frequency?

A

Recovery
Training induces a catabolic then anabolic effect during recovery.

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22
Q

Catabolic

A

Breakdown Phase

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23
Q

Anabolic

A
  • body repairs
  • over adapts
  • adaptations
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24
Q

How is Recovery trained?

A

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

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25
Q

How is the Aerobic System trained?

A

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

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26
Q

How is the Anaerobic Glycolysis System trained?

A

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

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27
Q

How is the ATP-PC System trained?

A

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

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28
Q

How is LIP trained?

A

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

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29
Q

What is the advantage of increasing LIP?

A

Work at higher aerobic intensities without fatigue.

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30
Q

What is Specificity?

A

Foundation to maximise desired outcome

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31
Q

What are the aerobic training methods?

A
  • continuous
  • fartlek
  • long interval
  • HITT
  • circuit
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32
Q

What are the anaerobic training methods?

A
  • short interval
  • intermediate interval
  • plyometrics
  • agility training
  • strength/resistance
33
Q

What factors are important to replicate during training?

A
  • fitness components
  • major muscle groups
  • energy systems
  • skills/movement patterns
  • work:rest
34
Q

Time

A

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

35
Q

What is the minimum duration of an aerobic training session?

A

20 minutes - includes warmup

36
Q

What is the minimum duration of a training program?

A

6 weeks

37
Q

Progression is also known as?

A

Overloading

38
Q

Progression

A

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

39
Q

When should progression occur?

A

Only when training starts to feel easier

40
Q

Rules of Progression

A
  1. Only change one variable at a time
  2. Increase load by 2-10%
41
Q

What can occur when progression is incorrectly applied?

A
  • overtraining
  • fatigue
  • adequate recovery is critical
42
Q

What are the training zones?

A
  • adaptation
  • neutral
  • fatigue
43
Q

Adaptation zone

A
  • resistance
  • just right
  • maximal adaptations
44
Q

Neutral zone

A
  • too easy
  • little adaptations
45
Q

Fatigue zone

A
  • exhaustion
  • too hard
  • fail adaptations
46
Q

Variety

A

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

47
Q

What does Variety achieve?

A

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

48
Q

What is important to consider when adding variety?

A

Specificity must be maintained

49
Q

Examples of Variety

A

different: terrain, drills, order of exercises, equipment

50
Q

Detraining/reversibility

A

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

51
Q

What happens without training for 4 - 8 weeks?

A

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

52
Q

What is reversed faster: Aerobic or Strength Adaptations?

A

Aerobic

53
Q

Maintenance

A
  • maintain fitness levels, not improve
  • avoid detraining/loosing gains
54
Q

Periodization

A

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

55
Q

How can overload be applied?

A

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

56
Q

Diminishing Returns

A

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

57
Q

What does the graph of diminishing return look like?

A

Improve rapidly then plateau

58
Q

How can improvement continuation be ensured?

A

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

59
Q

Tapering

A

Training volume reduced to minimise fatigue.

60
Q

Overtraining

A
  • long term decline in performance
  • decline physiologically/psychologically
61
Q

When is overtraining identified?

A

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

62
Q

Why does overtraining occur

A
  • insufficient recovery
  • excessive training loads
  • incorrect application of progressive overload
  • stress
63
Q

Psychological symptoms of overtraining

A

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

64
Q

Physiological symptoms of overtraining

A
  • persistent fatigue
  • chronic muscle soreness
  • increased RHR
  • earlier fatigue onset
  • decreased coordination
65
Q

Miscellaneous symptoms of overtraining

A
  • frequent illness
  • appetite loss
  • increased overuse injuries
  • insomnia
  • lack of enjoyment
66
Q

How can overtraining be minimized?

A

allowing sufficient recovery/rest

67
Q

Length of training program improvements for flexibility

A

1 week

68
Q

Length of training program improvements for muscular strength

A

5+ weeks

69
Q

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

A

10 weeks

70
Q

Length of training program improvements for local muscular endurance

A

12 weeks

71
Q

Length of training program improvements for aerobic power

A

15 weeks

72
Q

Individuality

A

Everyone reacts different
- program must be tailored to individual

73
Q

Factors of Individuality

A
  • Training status
  • Genetic Predisposition
  • Adaptive response
74
Q

Training status

A
  • elite
  • trained
  • untrained
  • aerobic
  • anaerobic
75
Q

Genetic Predisposition

A

% of fibre types

76
Q

Adaptive response

A
  • hormones
  • enzymatic
  • motivation
  • nutrition
77
Q

Macrocycle

A

Long training period (1 year)

78
Q

Mesocycle

A

Medium sized training period (3-6 weeks)

79
Q

Microcycle

A

Small training period (1 week)

Physical Education (12 decks)

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