Unit 6.4: Principles of Training Program Design

Question 1

What is the definition of traning?

Answer 1

Systmatic, repeated performance of structured exercise sessions over a period of time, with the achievement of a specific goal in mind

Question 2

What are the essential elements required in all training programs?

Answer 2

• Warm up/Stretching
• Cardio-Respiratory Endurance Training
• Cool down and stretching activities
• Flexibility activities
• Resistance Training
• Recreational Activities

Question 3

Explain the warm up

Answer 3

• Consists of light continuous activity which builds in intensity
• Aerobic actvities that help warm up the body and loads blood with oxygen
• Stimulate release of adrenaline, increasing speed of oxygen delivery through vasodilation
• Decreases viscosity of blood allowing for better blood flow to working muscles
• Increases blood temperature

Question 4

What does increased muscle temperature do?

Answer 4

• greater enzyme activity (increased glycogen metabolism)
• Increased muscle contractility and elasticity of muscle fibers
• Increased speed of nerve impulse conduction
• Increased production of synovial fluid, improving joint efficiency

Question 5

What is endurance training?

Answer 5

• Where a person works for long training periods of time to exercise heart, lungs and large muscle groups
• Incorporates use of cardio-respiratory system and musular endurance

Question 6

What are the types of endurance training?

Answer 6

Continuous, Interval, Circuit, Fartlek

Question 7

Explain Continuous training

Answer 7

• Involves individual maitaining a steady pace for a long period of time
• Needs to be done for over 20 minutes and within aerobic trraining zone

Question 8

Explain interval training

Answer 8

• Involves an individual with structured periods of work and structured periods of rest
• Periods of rest typically 1/2 the work time
• Popular in running, cycling, swimming and rowing
• Bouts of high intensity exercise followed by low intensity or recovery phase

Question 9

Explain Circuit Training

Answer 9

• Involves activities done in circuit formation where you go from one to others, completing all steps in the circuit

Question 10

Explain Fartlek training

Answer 10

• Variation of speed when running

Question 11

Explain the cooldown

Answer 11

• At the end of of exercise session to enable body to gradually come back to resting state
• Done gradually to keep metabolic activity high and capillaries dilated so oxygen can be flushed through muscle tissue, removing and oxidising any remaining lactic acid
• Prevents blood pooling (can cause diziness)
• Limit effects of DOMS

Question 12

Explain Stretching Activities

Answer 12

• Increase flexibility and reduces injury

Question 13

What are the types of flexibility training?

Answer 13

• Dynamic Stretching
• Active Stretching
• Static Stretching
• Passive Stretching

Question 14

Explain Dynamic stretching

Answer 14

• Refers to dynamic movements within the full range of motion of a joint, gradually increasing reach and/or speed

Question 15

Explain Active stretching

Answer 15

• Refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle

Question 16

Explain Static Stretching

Answer 16

• When the target muscle is stretched until mild discomfort is felt and held in this position

Question 17

Explain Passive Stretching

Answer 17

• Refers to the range of movement achieved with an external force. Generally performed with the help of a partner

Question 18

What is Resistance Training?

Answer 18

• Refers to the loading of the muscles during exercise to promote maintenance and growth of muscle tissue

Question 19

What are the positives of resistance Training?

Answer 19

• Increase bone, muscle tendon and ligament strength
• Improved joint function
• Reduced risk of injury
• Increased bone density
• Improved neuro and cardiovascular function

Question 20

Explain recreational activities

Answer 20

• Those which help motivate individuals
• Team games that are social and enjoyable and relatively inexpensive

Question 21

What are the key principles of training programme design?

Answer 21

• Progression
• Overload
• Specificity
• Reversibility
• Variety
• Periodisation

Question 22

Explain Progression

Answer 22

Slowly and gradually increasing the amount of exercise and continue overloading

Question 23

Explain Overload

Answer 23

• To train harder than previously (frequency, intensity, type and duration)
• Required to stimulate further improvements in fitness

Question 24

Explain Specificity

Answer 24

Linking training to the trainee’s goal so it produces the desired effect in sport

Question 25

Explain reversibility

Answer 25

Performance deteriorating when training ceases

Question 26

Explain Variety

Answer 26

Providing different activities and training methods to prevent boredome and stimulate challenge

Question 27

Explain Periodisation and its cycles

Answer 27

• blocking training together to develop peaks and troughs in training
  
  • Microcycles: focus on short-term goals for each unit of training. Each training session has a specific goal that contributes to the overall goal
  • Mesocycle are specific blocks of training designed to fit within one of the training phases (transition, preparation phase and competition)
  • Macrocycle is the name of a training program an athlete follows for an entire year or season

Question 28

What is intensity?

Answer 28

Intensity refers to the level of stress achieved during an exercise session

Question 29

How can intensity be quantified?

Answer 29

• Training HR concept
• Karvonen Formula
• Ratings of Perceived Exertion

Question 30

Explain the Training HR concept

Answer 30

• Measures the use of heart rate based on it’s relationship with oxygen uptake
• It is based on the linear relationship between heart rate and VO2 with increasing rates of work
• This relationship is maintained regardless of sex/age/fitness
• For healthy people, the training heart rate is between 60-80%
  
  • Max heart rate is calculated 220-age

Question 31

Explain the Karvonen Formula

Answer 31

• Mathematical formula that determines the THR of the athlete
• It uses maximum and resting heart rate with the desired training intensity to get to a target/training heart rate
• First calculates Heart Rate Reserve (Maximal heart rate-resting heart rate)
• Then the training heart rate ((HRR * % intensity) + Resting Heart Rate)

Question 32

Explain ratings of perceived exertion

Answer 32

Methods to quantify self-identified methods of exertion