Week 1: Principles of Training Flashcards
What is the relationship between intensity and endurance?
As intensity increases, duration decreases
What are the keys to designing a successful programme?
Analyse the demands/fitness components
Design programmes that optimise key components
Develop these for individual stages of positions
Implement
Evaluate and adapt
What is cardio-respiratory fitness?
Ability of the heat, lungs and blood vessels to deliver oxygenated blood to the skeletal muscles during exercise
What is anaerobic fitness?
Ability to produce forceful muscle contractions in the absence of oxygen
What are the components of fitness?
Aerobic fitness Cardio-respiratory fitness Anaerobic fitness Power Speed Strength Flexibility Range of motion Agility Co-ordination Reaction time
What are the principles of training?
Specificity Overload Reversibility Recovery Frequency Intensity
What is specificity of training?
Training adaptations are specific to stressor
The stressor should be specific to the desired adaptations
Adaptations are individualistic and therefore training should be customised
Maintenance can be just as important as development
What should be specific to the desired adaptations?
The stressor
What is overload?
The continued adaptations to an increase in the stressor magnitude
What is reversibility?
When a stressor is reduced the adaptations begin to reverse
What happens during recovery?
Adaptations occur during recovery
What happens if you don’t rest?
Continouos training leads to non-functional overreaching
What is the purpose of warming up?
reduce injury risk improve nerve conduction velocity increase rate of muscle energy metabolism Increase contractile force Increase HR Increase muscle blood flow Increase aerobic energy turnover
What are examples of passive warm up?
Raising temperature by external means
What are examples of active warm up?
Cardio
Movement patterns
Stretch?
What is the purpose of a cool down?
Lower heart rate
Lower blood pressure
Stretch?
Reduce DOMS?
What are examples of a cool down?
Light cardio
Movements
Stretches
What does every sport involve?
Movement
What will alter the system used to predominantly resynthesise ATP?
The type of activity
What is aerobic fitness?
Capacity to sustain a given velocity or power for the longest possible time
What can speed endurance also be known as?
Repeated sprint ability
What are the enhanceable technical skills?
Reaction times
Co-ordination
Agility
What are the physiological variables from monitoring intensities?
Oxygen uptake
Blood lactate
Heart rate
