Topic 6.4: Principles of training programme design Flashcards
6.4.1.Describe the essential elements of general training programme
- Warm up & Stretching activities
- Endurance training
- Cool down & Streching activites
- Flexibility training
- Resistance training
- the incorporation of recreational activities and sports into the schedule
Warm up
A warm up should prepare the body for exercise. It can prevent injury and muscle soreness and has the following physiological benefits
Stretching
Endurance training
Involves an individual maintaining a steady pace for a long period of time. To be effective it needs to be done over 20 minutes and within the aerobic training zone (70-85% Max HR)
Cooldown
A transition from intense activity to a more typical activity level
Flexibility training
Increasing range of motion of a joint and its surrounding muscles during a passive movement. Performance may be enhanced and the risk of injury reduced
Resistance training
Can be used to develop several components of fitness, including strength, strength endurance and explosive power
Recreational activites
Include a variety of activities / sports
Prevents boredom
6.4.2. Discuss the key principles of training programme design
- Progression
- Specificity
- Overload
- Reversibility
- Periodisation
Specificity
Training should be specific to the goals of the athlete and the requirements of the activity. The 4 categories to consider are:
1.Muscle group used
2.Skills performed
3.Fitness components used
4.Predominant energy systems used
Progression
Progressively overloading the body by changing Frequency (how often), Duration (for how long) and Intensity (how hard) over time.
Body adjusts to the demands placed upon it. Therefore we need to increase the amount of overload gradually so that fitness gains can occur, but without the potential for injury
Overload
In order to improve over time, we must progressively overload our bodies (increased demands), as the human body quickly adjusts to the existing stresses placed upon it
Reversibility
If the training plan is terminated then fitness improvements will return to pre training values
Periodisation
A structured, organised approach to training, with the goal of ensuring the athlete is in peak physical condition for the most important events in their sport.
Broken into key phases, each with a given timeframe. Phases are structured so athletes “PEAK” just before an important event.
In general, periodization is split into three phases: preparation (pre-season), competition and transition (post-season)
Sub-phases: microcycle (weekly training programme), mesocycle (specific block of training designed to achieve a specific goal), macrocycle (year or season long programme).
6.4.3. Outline ways in which exercise intensity can be monitored
- use of heart rate based upon its relationship with oxygen uptake, that is, target heart rate that coincides with a given percentage of maximal oxygen uptake
- the Karvonen method
- the training heart rate range/zone
- ratings of perceived exertion (Borg/OMNI/CERT scale)
