BWT 1 Flashcards
overview, principles (20 cards)
the process of preparing an athlete
physically, technically, tactically, psychologically, and theoretically
rapidly for the highest levels of performance
training
the amount of work performed. Sets and
repetitions of an exercise combine
volume
sets x repetitions =
volume
the difficulty of the work. is the
amount of weight or resistance used in a particular exercise
intensity
If you are
a runner, ____ is the distance you covered.
If you are a runner, _____ is running speed.
volume, intensity
the combination of volume and
intensity.
volume-load
sets x repetitions x
weight, or resistance used (1).
volume-load
simply the number of training sessions
expressed per day, per week, per month, and so forth (1).
frequency
For example, a college athlete makes a copy of his exact training
program and gives it to his little brother who is a freshman in
high school. The younger brother does not miss a workout, and at
the end of the program, he is disappointed in the results.
Principle of Individuality
Every individual is unique and will respond differently to the same
training stimulus.
Principle of Individuality
Training adaptations for an individual will occur specifically to
the muscle groups trained, the intensity of the exercise, the
metabolic demands of the exercise, and/or specific movements
and activities.
Principle of Specificity
a 100-m sprinter is not going to train for an event
by running three miles at a low intensity for an extended period.
The sprinter will train by sprinting short distances at very high
intensities.
Principle of Specificity
the body must be stressed by working against a stimulus or load
that is greater than that to which it is accustomed.
Principle of Overload
if an athlete is trying to increase force production
to jump higher, the athlete must train to increase overall strength
and power. When training with the hang clean at three sets of five
repetitions, the athlete should load the bar with a weight that will
allow them to use great technique at a desired velocity.
Principle of Overload
the training stimulus must gradually
and constantly increase. This implies that there is an optimal level
and time frame for the overload to occur.
Principle of Progression
at the beginning of the training program, an athlete
may be able to perform three sets of ten repetitions at 135 lb. At
first, this may be a tough task for the athlete to accomplish, but
as the athlete consistently trains, the task will become easier and
the load must be increased. The next week the load increases to
145 lb until all ten reps can be completed with correct technique.
Principle of Progression
athletes that have been
lifting for several years will see smaller gains over longer periods
of time. As an athlete nears their genetic potential, the gains in
performance will be much harder to obtain.
Principle of Diminishing Returns
when an athlete first starts a training program as a
freshman in college the athlete’s vertical jump may improve from
22 in. to 30 in. in the first year. As the athlete continues to train
through the next three years, their vertical jump performance may
increase from 30 in. to 38. Achieving the eight-inch improvement
in the final three years is much more significant and difficult than
the eight inches in the first year.
Principle of Diminishing Returns
When a training stimulus is taken away from an athlete for an
extended period of time, they will not be able to maintain a certain
level of performance. Over time, the gains that were achieved will
return to the original level.
Principle of Reversibility
when an athlete takes the summer off from
training they can expect to become detrained. The decrease in
performance is directly related to the inactivity of the muscles that
have been atrophied from nonuse (5).
Principle of Reversibility
