Chapter 10 - Principles of Training Flashcards
What are the 5 Main Principles of Training
Specificity Intensity Duration Overload Frequency
What are the other principles of training?
Detraining Maintenance Individulality Diminishing Returns Variety
What are Training Principles
Training principles are general rules/guidelines that help to make training programs more effective and successful, and maximise fitness improvements.
Specifity
Making the training program as similar as possible to the sport that you are training for.
This includes things such as:
- Major movements (and therefore major muscle groups)
- Fitness components
- Energy System Usage
- W:R Ratio
- Intensity Levels
All of these things should be replicated as much as possible
This is also why a games analysis is essential before designing a training program
Intensity
The level of exertion being applied to an activity.
Methods of ascertaining and applying intensity to training include the use of:
- % max HR
- % of Vo2 Max
- Rate of perceived exertion
- Accelerometers
- Global Positioning System (GPS)
Duration
Duration can refer to:
- Length of a training program
- Minimum time a training program needs to be performed before the occurrence of chronic adaptations is evident
- The length of the actual training session
- The length of time of a bout of exercise during a training session
What are the three types of time blocks or cycles
- A macrocycle is a long training period, usually 12 months
- A mesocycle is a segment of the macrocycle, usually 3 to 6 weeks
- A microcycle is a smaller segment of a mesocycle, between 5 and 10 days, usually 7
Tapering
The reduction in training volume before competition
Peaking
The manipulation of training to ensure a performer is at their optimal physiological state before a competition
Lactate Inflection Point (LIP)
The lactate inflection point (LIP) refers to the point when lactate production exceeds lactate removal within the body. At this point, lactate (and therefore H+ ions) will begin to accumulate in the muscles and cause fatigue. This generally occurs at about 85% of maximum heart rate. LIP is higher in elite athletes, as their body is able to remove lactate more efficiently.
Difference between LIP and Lactate Tolerance
Lactate Inflection Point is the point at which the body can no longer clear lactate at the rate at which it is being produced.
Lactate tolerance is the ability for the body to continue to work at the same intensity despite the build up of lactate (and therefore H+ ions). It is trained at a high intensity and through increasing anaerobic capacity.
Overload (progressive)
- Overload refers to increasing training difficulty to ensure that fitness improvements continue to occur.
- NO more than 10%.
- Also, only one variable (e.g. number of reps) should be overloaded at any one time.
- Overload should be applied when an athlete has become ‘used to’ their training. Often, a program involves a ‘rest week’ every so often, in which there is no overload to avoid fatigue.
Frequency
- Refers to how often training sessions occur.
Training will cause a catabolic effect on the body. It is during rest that the anabolic effect will occur. Without sufficient rest being part of the program, these positive anabolic effects will be greatly reduced
Training loads can be increased (either in intensity or frequency) once an individual is used to the training. Endurance-based training is generally less taxing than resistance training, and therefore may be able to be performed more often.
Catabolic Effect
The destructive metabolism (breakdown) of muscle tissue and other compounds in the body
Anabolic Effect
The building of proteins and muscle tissues
Individuality
Individuals tend to respond differently to a similar training stimulus. Reasons for this include
- Genetic Predisposition - fast vs slow twitch
- Initial Fitness Levels
- Preparedness
- Adaptive Response
- Possible Injuries
Variety
- ensures that the athlete remains interested and motivated.
- Variety can often clash with specificity. It is important to remember that while varying exercises can be a good idea, they should still replicate the demands of the sport.
- Simple ways to add variety to a training program including running different routes or completing training in a different place.
Maintenance
Maintenance refers to ‘holding on to’ or keeping fitness gains that occurred during an intense period of training.
To maintain (but not improve) fitness, training can occur twice per week.
This is important during a sport’s off-season, when players may need a break from the intensity of in-season training but don’t want their fitness levels to drop off.
Diminishing Returns
This refers to the fact that as people get fitter, their fitness improvements tend to occur more slowly.
Usually, untrained individuals will show more rapid improvement when they undertake a training program than a trained individual completing the same program. However, the trained individual will still usually perform at a higher level.
Detraining
- refers to the potential loss of fitness that was gained during a training program.
If training is completely stopped, a loss of previously achieved fitness gains will occur. This is why injured players begin rehab as soon as possible.
In around three weeks of no training, both cardiac output and VO2 max can decrease by up to 8%, while after 12 weeks of no training, VO2 max can drop by as much as 18%.
What does the analysis part of the training system include
An analysis part would determine
- Energy systems, fitness components and muscle groups
- Fitness test results for the performer
- Availability of time
- Appropriate Training Methods
- Physical state of the performer
10 Training Methods
- Continuous
- Interval
- Fartlek
- Circuit
- Resistance (Weight)
- Flexibility
- Plyometrics
- Speed
- Swiss Ball
- Core Strength
Continuous Training
involves performing an activity for a long period of time (should be at least 20-30 minutes).
70-85% of maximum heart rate.
Continuous training has a number of health-related benefits and also has low injury rates.
Interval Training
High intensity then rest
The length of the work and rest periods can be changed to target different energy systems and fitness components.
Short-Interval Training – The work period is under 10 seconds in length, and the W:R ratio should be about 1:6. The ATP-PC system is the dominant system during this type of training.
Medium-Interval Training – The work period is between 10 and 60 seconds in length and the W:R ratio should be around 1:2 or 1:3. Medium-interval training targets the anaerobic glycolysis system. Can build lactate tolerance.
Long-Interval Training – Involves a work period of at least one minute and a W:R ratio of 1:1 or more. The aerobic glycolysis system is the predominant system being trained. Can increase LIP if done at high intensity.
