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16 Cards in this Set
- Front
- Back
- 3rd side (hint)
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What is the major objective of training? |
Improve performance & health |
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What are the principles of training? |
Specificity Overload Rest & recovery Reversibility Individuality Maintenance
FITT - frequency, intensity, time and type |
SORRIM FITT |
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3 phases of general adaptation syndrome (GAS)? Explain them. |
Alarm phase - new or more intense exercise stress (acute). Resistance phase - adaptation to the exercise stimulus (chronic). Exhaustion phase - continued stimulus leads to over training and reduced adaptation (acute and chronic). |
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SAID- What does it stand for and what does it mean? |
Specific adaptation to imposed demands. Training adaptations are specific to the energy systems, muscles and exercises used during training. |
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Considerations for specificity? |
Energy systems Muscle groups Movement patterns Posture Rest periods Mode of training Duration Training background |
8 of them |
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What is individuality? Considerations? |
The difference in response/adaptation to a training stimulus between individuals. Both physiologically & psychologically. Training experience Age Sex Ethnicity Existing fitness level Somatotype Genotype |
7 considerations |
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How should overload be applied? |
Individualized & progressively for optimal adaptation & prevent injury. |
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Rules for training overload? |
Gradual progression (manipulate FITT) Cyclic training stress (alternate hard/easy training sessions Avoid exhaustion via careful planning (periodisation) 24 to 48hr recovery between hard sessions (stress level) Manage additional stresses (emotional, climate etc) |
5 |
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Define Reversibility. How long does it take to kick in. |
Progressive reduction in performance in the absence of training. Detracting after 10 days |
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Define maintenance. How do you apply it? |
Minimal amount of training to prevent detaining and ensure current fitness level is maintained. Reduce frequency or duration by 2/3rds but maintain intensity. |
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Define rest & recovery. How do u apply it? |
Planned periods of rest and specific strategies employed to ensure optimal recovery from training & competition. Refuel within 30min (CHO fluid protein) Cool down Contrast temperatures Massage |
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Define diminishing returns How do you apply it? |
The rate of fitness improvement diminishes over time as fitness approaches it's genetic potential. Regularly alter training methods/ variables to avoid a plateau in adaptations. |
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Why test? |
Identify strengths and weaknesses Obtain baseline data Means of feedback Assess trg prog effectiveness Monitor trg Provides motivation Coaches decide on tactics/selections Establish normative data Talent identification |
9 |
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How often do u test? |
6 to 8 weeks |
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Fitness test criteria variables? |
Specific Validity Reliability Sensitivity Norms Economy |
6 |
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Test selection considerations? |
Metabolic energy system specificity Biomechanical movement pattern specific Athlete experience Training status Age considerations Sex considerations Environmental factors |
7 of them |
