Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
15 Cards in this Set
- Front
- Back
|
6 General Principles of Training
|
individuality
specificity reversibility progressive overload hard/easy periodization |
|
|
Training manipulations (post-training)
|
1. muscle groups to be trained
2. type of training 3. energy systems to be trained 4. sites of concern for injury prevention |
|
|
90- 100% of HR max
|
ATP-PCr training
|
|
|
80-100% of HR max
|
Anaerobic Glycolysis
|
|
|
70-90% of HR max
|
Aerobic System
|
|
|
Continuum of training stages in a Periodized Training Mesocycle (list the 4 stages)
|
1. undertraining
2. acute overload 3. overreaching 4. overtraining |
|
|
Undertraining
|
- minor physiological adaptations
- no change in performance - between seasons or active recovery |
|
|
Acute Overload
|
- positive physiological adaptations
- minor improvements in performance - average load |
|
|
Overreaching
|
- optimal physiological adaptions
- optimal improvements in performance - heavy load without adequate recovery |
|
|
Overtraining
|
- physiological maladaptations
- performance decrements - overtraining syndrome |
|
|
Periodization Phase I
|
Resistance training: muscular hypertropy
Cardio training: aerobic base |
|
|
Periodization Phase II
|
Resistance training: strength
Cardio training: VO2 max training |
|
|
Periodization Phase III
|
Resistance training: power
Cardio training: LT training |
|
|
Periodization Phase IV
|
Resistance training: peak strength
Cardio training: power training & economy |
|
|
Periodization Phase V
|
Resistance training: active recovery
Cardio training: recovery & tapering |
