Unit 6.4: Principles of Training Program Design Flashcards
What is the definition of traning?
Systmatic, repeated performance of structured exercise sessions over a period of time, with the achievement of a specific goal in mind
What are the essential elements required in all training programs?
- Warm up/Stretching
- Cardio-Respiratory Endurance Training
- Cool down and stretching activities
- Flexibility activities
- Resistance Training
- Recreational Activities
Explain the warm up
- 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
What does increased muscle temperature do?
- 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
What is endurance training?
- 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
What are the types of endurance training?
Continuous, Interval, Circuit, Fartlek
Explain Continuous training
- 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
Explain interval training
- 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
Explain Circuit Training
- Involves activities done in circuit formation where you go from one to others, completing all steps in the circuit
Explain Fartlek training
- Variation of speed when running
Explain the cooldown
- 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
Explain Stretching Activities
- Increase flexibility and reduces injury
What are the types of flexibility training?
- Dynamic Stretching
- Active Stretching
- Static Stretching
- Passive Stretching
Explain Dynamic stretching
- Refers to dynamic movements within the full range of motion of a joint, gradually increasing reach and/or speed
Explain Active stretching
- Refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle
Explain Static Stretching
- When the target muscle is stretched until mild discomfort is felt and held in this position
Explain Passive Stretching
- Refers to the range of movement achieved with an external force. Generally performed with the help of a partner
What is Resistance Training?
- Refers to the loading of the muscles during exercise to promote maintenance and growth of muscle tissue
What are the positives of resistance Training?
- Increase bone, muscle tendon and ligament strength
- Improved joint function
- Reduced risk of injury
- Increased bone density
- Improved neuro and cardiovascular function
Explain recreational activities
- Those which help motivate individuals
- Team games that are social and enjoyable and relatively inexpensive
What are the key principles of training programme design?
- Progression
- Overload
- Specificity
- Reversibility
- Variety
- Periodisation
Explain Progression
Slowly and gradually increasing the amount of exercise and continue overloading
Explain Overload
- To train harder than previously (frequency, intensity, type and duration)
- Required to stimulate further improvements in fitness
Explain Specificity
Linking training to the trainee’s goal so it produces the desired effect in sport
Explain reversibility
Performance deteriorating when training ceases
Explain Variety
Providing different activities and training methods to prevent boredome and stimulate challenge
Explain Periodisation and its cycles
- 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
What is intensity?
Intensity refers to the level of stress achieved during an exercise session
How can intensity be quantified?
- Training HR concept
- Karvonen Formula
- Ratings of Perceived Exertion
Explain the Training HR concept
- 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
Explain the Karvonen Formula
- 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)
Explain ratings of perceived exertion
Methods to quantify self-identified methods of exertion
