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29 Cards in this Set
- Front
- Back
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PRINCIPLES OF TRAINING |
Specificity Intensity Duration Progressive Overload Frequency + Detraining, maintenance, individuality, diminishing returns and variety |
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SPECIFICITY |
Training should replicate: - Energy system usage - Work:Rest ratio - Muscle Groups used - Fitness Components |
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INTENSITY |
Determined by and should replicate: - Heart Rate - Accelerometers - GPS Units - % of VO2 max - Rate of perceived exertion |
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DURATION |
- Length of training program - Minimum amount of time for adaptations to occur It is important for each session to have the correct duration for peaking to occur |
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PROGRESSIVE OVERLOAD |
Putting your body under new stress loads after it has adjusted to previous loads. - Do when training has become easier - Within and increase of 2-10% |
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FREQUENCY |
To improve a fitness component it must be trained at least 3 times a week. To maintain a fitness component it must be trained at least twice a week. |
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DETRAINING |
Occurs when training has stopped due to injury or off season. Detraining occurs quicker in people with immobilisation and adaptations are reversed quicker than accumulated. |
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INDIVIDUALITY |
A program should be tailored to: Age, gender, fitness, genetic pre-disposition, adaptive responses, skills, levels of motivation and experience . |
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DIMINISHING RETURNS |
Everyone has a genetic potential for fitness. An untrained person will show greater initial improvements but then as they get close to their potential the rate of improvement slows. |
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VARIETY |
Changing the program to: - Renew training motivation - Introduce new interest - Stress muscles in new ways for adaptations to occur |
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TRAINING METHODS |
- Interval Training - Continuous Training - Fartlek Training - Resistance/Weights Training - Speed Training - Plyometrics Training - Circuit Training - Core Strength and Flexibility Training |
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LONG INTERVAL TRAINING |
Trains: Aerobic System Intensity: 75- 85% max HR Duration: 1-4 minutes Rest: 1-4 minutes Ratio: 1:1 Used for: Team sports with a high aerobic base; 800-3000m track, 100-800m swimming |
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INTERMEDIATE INTERVAL TRAINING |
Trains: Anaerobic Glycolysis System Intensity: 85%+ mx HR Duration: 15-69 seconds Rest: 2-3 minutes Ratio: 1:2 or 1:3 Used for: team sports with bursts of anaerobic energy; 200-1500m track; 25-100m swimming |
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SHORT INTERVAL TRAINING |
Trains: ATP-PC and Anaerobic Glycolysis Systems Intensity: Maximal Duration: 5-15 seconds Rest: 15-60 seconds Ratio: 1:4 or 1:5 Used for: Team sports with short sprints; 100m track; 25 m swimming |
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CONTINUOUS TRAINING |
Trains: Aerobic Energy System Intensity: 10-85% max HR Duration: Needs to be maintained for at least 20 minutes Used for: Improving cardiovascular functions; running; cycling; swimming |
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FARTLEK TRAINING |
Contains continuous work with bursts of speed. It is commonly done with hills and roughly translates to 'speed play'. Trains: Anaerobic Glycolysis and Aerobic Energy Systems Intensity: Changes as terrains do |
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RESISTANCE TRAINING FOR MUSCULAR STRENGTH |
Developed by working with 'heavy' resistances to enable the actions to be performed at a slow-moderate contraction speed. Rep Max: 60-70% Reps: 8-12 Sets: 1-3 Speed: Slow to Moderate Rest: 2-3 minutes between sets |
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RESISTANCE TRAINING FOR MUSCULAR HYPERTROPHY |
Rep Max: 70-85% Reps: 8-12 Sets: 1-3 Speed: Slow to Moderate Rest Periods: 1-2 minutes between sets |
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RESISTANCE TRAINING FOR MUSCULAR POWER |
Developed by working with light resistances to enable explosive actions. Rep Max: 30-60% Reps:3-6 Sets: 1-3 Speed: As fast as possible Rest: 2-3 minutes between sets |
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RESISTANCE TRAINING FOR MUSCULAR ENDURANCE |
Developed by working with 'moderate' resistances to enable to actions to be performed quickly with high repetitions Rep Max: 40-60% Reps: 15-25 Sets: 1-3 Speed: Slow to moderate Rest: 1 minute |
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PLYOMETRIC TRAINING |
-Calls upon the stretch-shortening cycle of the muscle CONTRACTIONS: - Eccentric contractions - Concentric contractions Eccentric contraction occurs followed by a rapid concentric contraction |
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FIXED TIME CIRCUIT |
- Most common type -Performers complete as many reps in the given time at each station - Short rest periods - No resting between stations |
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FIXED LOAD CIRCUIT |
- Pre-determined loads set (set amounts of reps) - Individual strength and weaknesses are NOT taken into account |
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INDIVIDUAL LOAD CIRCUIT |
- Individualised by determining the number of reps before commencement of the circuit - "Waiting time" may be experiences due to different numbers of reps |
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CORE STRENGTH TRAINING |
- Improves running efficiency; transfer of power between the upper and lower body; balance and stability whilst performing skills; acceleration and deceleration - Decreases risk of lower back injuries - Most common exercised are pilates and Swiss ball Training |
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FLEXIBILITY TRAINING |
- Enhances the development of speed, strength and power. - Reduces the likelihood of injury, the impact of DOMS. - Improves posture - Relieves physiological and psychological stress Maximum flexibility gains are obtained when the muscles and joint are warmed up. |
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STATIC STRETCHING |
A joint is taken through its' range of movement and this position is 'held' for 10+ seconds |
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DYNAMIC AND BALLISTIC STRETCHING |
- A joint is moved though its range of motion with controlled movement (dynamic) - Dynamic stretching should mimic some of the movements and actions to be performed in the activity - Ballistic stretching involves the same movement as dynamic stretching but with greater speed/force applied |
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PNF STRETCHING |
Proprioceptive Neuromuscular Facilitation - A joint is moved though its range of motion until resistance/slight discomfort is experienced. - Isometric contractions of associated muscles for 0-6 seconds before relaxing. - The joint is taken to full range of motion again and isometric contractions repeated. - This sequence is repeated 6-10 times |
