Unit 4 - AOS 2 - Training Principles Flashcards
SITOF DIMDOV
Specificity
Intensity
Time
Overload
Frequency
Diminishing Returns
Individuality
Maintenance
Detraining/Reversibility
Overtraining
Variety
Frequency definition
The amount of time a variable of a training session is completed and is the fine line between providing just enough stress for body to adapt and allowing enough time for rebuild & repair.
Frequency of aerobic training
5/6 training sessions per week
Frequency of anaerobic training
3/4 sessions per week
Frequency of resistance training
Whole body - 3/4 days per week
Split routine - 6 days per week
What does intensity allow?
Info about Intensity and LIP
Intensity should be monitors to ensure the athlete remains above the training threshold but below LIP
- 70-85% of MHR is average for LIP to occur (aerobic training)
- 50-60% of MHR (recovery)
Time Definition
How long training session goes for (mins), how long training program goes for (weeks), or the length of work intervals within a training session.
Time for aerobic training
- 20 mins minimum (untrained)
- 40-60mins (trained)
- Minimum 6 weeks
Time for resistance training
- Max 45-60 mins
- 20-30 mins if high intensity
Four factors of Progressive Overload
- The existing workload is appropriate to individuals’ fitness levels
- The amount of overload is sufficient to cause adaptation & improvement without feeling like they can’t complete (2-10%)
- Overload maintains aim of session
- Only one variable is adjusted at a time.
Examples of things that can be changed in Overload
- Distance/duration/gaol time
- Duration of recovery periods
- Number of repetitions
- Amount of resistance
- Range of motion
- Reps/sets
- HR intensity
Specificity definition
Is that aspects of training program must be relevent to those in the sport.
Variables of specificity
Energy systems, fitness components, muscle groups, skills performed, fatiguing factors.
SAID principle
(specificity)
“Specific Adaptations to Imposed Demands”
It is the specific adaptations you get from the imposed demands out in the body
E.g cyclist - high visible veins in legs ( long interval training - increased oxygen and delivery )
Individuality
‘ each individual training program will result in different adaptations due to different genetics and physiological differences’
Training program needs to cater for individuals needs
Diminishing returns
‘The rate of fitness gains will decrease as an athlete gets closer to their genetic potential’
Reversibility/de training
When training stops or lesson, the reverse of fitness gains occur
- happens quicker than achieved
Aerobic endurance (2-4 weeks)
Muscular strength ( longer to loose)
Maintenance
- if maintain intensity and reduce frequency/volume (2 times per week) fitness should be maintained
- ‘use it or loose it’
Variety
‘Changes to training activities, stimulates and challenges - more likely to train at optimal levels’
- use of variety must not diverge from initial aims of the training program
E.g long distance runner training on bike or swimming
Overtraining
‘Long term decline in performance or physical functioning’
- cannot be remidied after a few days rest)
Causes of overtraining
- training volume (recovery time)
- too much overload
- training when I’ll
- come back from illness or injury to quickly or in too high volume
- Excessive competition scheduling ( disturbance of daily routines)
- poor nutritional state (carbs, vitamin, mineral)
- external stress ( psychological)
Effects of overtraining
