Monitoring and Planning a Training Program

Question 1

Purpose of designing a training program?

Answer 1

The ultimate purpose of designing, planning, and implementing a training program is to achieve specific chronic adaptations that will enable an athlete to perform the best they can in their chosen sport or activity.

Question 2

Tapering + Peaking

Answer 2

To reduce your training load.
- Occurs before we compete, get the body to optimal conditions.
- reduction in training
- volume decrease by 60%
- keep intensity high.
* 1 week before competition (can’t be too long otherwise we lose fitness)
* physiological, psychological refreshment
* reduce fatigue.
* increase hydration + nutrition.
* reduces risk of injury

Peaking - reaching peak performance before competition.

Question 3

Periodisation (for 1 yr)

Answer 3

1. General phase (increased volume, to improve fitness, all fitness components)
2. specific phase (skills and drills, team tactics)
3. pre-competition phase (taper and peak)
4. competition phase (maintenance and recovery)
5. transition phase (psychological recovery and maintenance)

Question 4

Components of a training session -

Answer 4

1 a warm-up component
2 a conditioning component
3 a cool-down component
4 a stretching component

Question 5

1. Warm up component: do not static stretch before conditioning phase, high risk of tearing a muscle

Answer 5

General phase - a continuous activity (running, jogging, swimming, cycling, rowing)
- aim is to increase the HR and BF to the muscles, low to moderate intensity to activate muscles of the upper and lower body. Needs to link or mimic muscle movements required in conditioning phase.

Dynamic movement phase -
- Aim is to loosen and increase the mobility of the joints, muscles, and connective tissues. should be doing dynamic range of movement exercises appropriately selected to target the specific muscles and joints to be used in the conditioning phase.

Sport/activity specific phase - prepares the body for the intensity that is required during the conditioning phase of training.

Question 6

Benefits of warm up -

Answer 6

• increased blood flow to the muscles
• increased HR and dilation of blood vessels
• increased enzyme activity within the muscle’s cells
• increased availability of oxygen in the contracting muscles

Question 7

2. Conditioning component:

Answer 7

Fitness conditioning phase - focuses on the development and/or maintenance of specific fitness components, muscles groups and energy systems required for a sport or activity.

Question 8

3.Cool down component:

Answer 8

Refers to low intensity activity completed at the end of an exercise bout that allows the body to recover by maintaining an elevated blood flow to the muscles and preventing venous pulling. Gradually retuning the body to its pre-exercise state.

Question 9

Training Principles -
Specificity

Answer 9

Process of replicating the characteristics of physical activity in training to ensure its benefits performance.

• Need to ensure that you do the right training to help in your sport.
• Allows an athlete to train parts of the body that will be utilised in a competition environment.

Question 10

Training Principles -
F - FREQUENCY

Answer 10

Frequency refers to the number of training session needed per week to ensure improvements are achieved in the desired fitness components and energy systems.

minimum no. of training session per week for fitness gains to be possible is 3.

To at least maintain a level of fitness, 2 training sessions per week are required.

Question 11

Training Principles -
I - INTENSITY

Answer 11

Methods of measuring intensity:
* %1RM - resistance training
* percentage of max HR (%MHR) - continuous
* rating of perceived exertion (RPE) - used for resistance, continuous, circuit (scale of 1-10)

ATP-PC - 95%+ MHR, 10/10 RPE
Anaerobic glycolysis: 85-95% MHR, 9/10 RPE
Aerobic: 70-85% MHR, 7-8/10 RPE

Question 12

Training Principles -
T - TIME

Answer 12

Refers to the length of a training session, the length of a work interval.

• time duration is important for continuous aerobic training, when training the aerobic system, the minimum time spent continually training is 20 minutes.

Question 13

Training Principles -
T - TYPE

Answer 13

Is the type of exercise, activities, and training methods that are included into a training program.

• They should replicate the movement patterns, muscles groups and energy systems and fitness components relevant for the particular sport/activity.

Question 14

AEROBIC TRAINING METHODS-

Answer 14

• continuous training
• fartlek training
• long interval training

Question 15

ANAEROBIC TRAINING METHODS-

Answer 15

• intermediate interval training
• short interval training
• speed training
• weights/resistance training
• plyometrics training

Question 16

Progressive Overload

Answer 16

Progression is the systematic application of overload in order to achieve the adaptations required to improve performance.
- is controlled by the manipulation of the FITT principles.

Variables for training progressive overload are
* Duration of the work
* Number of repetitions
* Number of sets

Question 17

Overtraining

Answer 17

Over training is when there is a long-term decline in performance and physical functioning.

• Excessive training volume; for example, several training sessions every day of the week
• Inappropriate increases in the frequency, duration and/or intensity of training; in other words, too much overload
• Training when suffering from illness.

Question 18

Physiological Symptoms of overtraining

Answer 18

persistent feelings of fatigue
chronic muscle soreness
earlier onset of fatigue during exercise bouts
decreased performance during strength and power testing

Question 19

Psychological Symptoms of overtraining

Answer 19

decreased concentration span
decreased motivation level
increased anxiety levels
increased fear of competition

Question 20

Variety

Answer 20

Variety is about providing different activities, formats, and drills in training, while still addressing the aims of the training program.

• maintain the motivation levels of the performer

Question 21

Diminishing Returns

Answer 21

The law states that the rate of fitness improvement diminishes as a person approaches their genetic potential.

• Someone who is unfit can make large improvements in the first few weeks of a training program in comparison to someone who is already fit, who would only be able to make minor gains, despite of them training at a high level.

Question 22

Reversibility

Answer 22

The fitness and/or performance loss after a period of detraining.

• Aerobic endurance gains are lost quickly, in the first two to four weeks, while muscular strength degeneration tends to be much slower.

Question 23

Detraining

Answer 23

A period of time when training is ceased or there is a reduction in training load beyond what is required for fitness to be maintained.

Question 24

Maintenance

Answer 24

• acquired fitness levels can be maintained by carefully altering the FITT principles (Frequency, Intensity, Time, Type of exercise)
• moving from a minimum of three quality training sessions per week to two should maintain an attained level of fitness.

Question 25

Individuality

Answer 25

• No two individuals react in exactly the same way to a similar physical activity program. Regardless of the training programs being used, some people will achieve significant gains, while others will only improve slowly.
• It is essential that a training program is designed to cater for the specific needs, goals, and abilities of the individual.

Question 26

Training methods:
Continuous Training

Answer 26

Involves continuous activity that lasts a minimum of 20 min at the required intensity using the aerobic energy system. It is sub-maximal and requires an intensity of 70–85 per cent of maximum heart rate.

• leads to an improvement in aerobic capacity and local muscular endurance and improves the lactate inflection point.

Question 27

Training methods:
Interval Training

Answer 27

Consists of repeated periods of work followed by periods of rest or recovery.

Question 28

Training methods:
Resistance Training

Answer 28

Aims to build muscle strength, muscle power or local muscular endurance by exercising muscles or muscle groups against a resistance.

Question 29

Training methods:
Plyometrics Training

Answer 29

Involves the use of the stretch-shortening muscle cycle to produce powerful and explosive movements.
- For muscular power.
- an excellent way for conditioned athletes to increase and develop their force production, velocity, and power output.

Question 30

Training methods:
Circuit Training

Answer 30

Involves working at a variety of activity stations in sequence, training a number of fitness components at once.

• fixed time or fixed load

Question 31

Training methods:
Fartlek Training

Answer 31

Works both the aerobic and anaerobic energy systems by interspersing continuous low/medium intensity efforts with high intensity efforts.

• Involves change in intensity throughout the training session.