Chapter 10 - Training methods and principles

Question 0

4 factors that’s must be identified to make the training program “specific”.

Answer 0

Skills
Muscle groups
Energy Systems
Components of fitness

Question 1

What are the 5 main training principles?

Answer 1

Specificity
Intensity
Duration
Overload (progressive)
Frequency

Question 2

% Vo2 max targeted for:
Aerobic
Anaerobic

Answer 2

Aerobic: 55-75%
Anaerobic: 75%+

Question 3

% max HR targeted for:
Recovery
Aerobic
Anaerobic Glycolysis
ATP - PC

Answer 3

Recovery: <70%
Aerobic: 70-85%
Anaerobic Glycolysis: 85-95%
ATP - PC: 95%

Question 4

What must you consider when overloading?

Answer 4

Overload one variable by a maximal of 10%

Initial fitness of athlete

Question 5

What is periodisation in terms of training principles

Answer 5

Organisation of training into man gable blocks or periods of time taking into account competition.

Question 6

What is Tapering in terms of training principles?

Answer 6

Reduction in training levels to minimise effects of residue fatigue.

Question 7

What is peaking in terms of training principles.

Answer 7

Organisation of training to ensure athlete is at optimal physiological state pre-event.

Question 8

Why must you overload training programs?

Answer 8

Otherwise the improvements caused from chronic training adaptations will plateau.

Question 9

How often should aerobic training occur for improvement?

Answer 9

3+ times a week

Question 10

How often should anaerobic training occur for improvement?

Speed, power, strength ect.

Answer 10

3-4 times a week

Question 11

How often should any training occur for maintenance.

Answer 11

1-2 times a week

Question 12

What is detraining?

Answer 12

After training is terminated there is a rapid return to pre training fitness.

Question 13

How can you apply individuality when constructing a training program.

Answer 13

Take into account:
Initial fitness
Genetic predisposition
Illness/injury

Question 14

What is the principle of diminishing returns?

Answer 14

As a person becomes closer to reaching their generic potential, the rate of improvement slows.

Question 15

Why is variety important in a training program?

Answer 15

Helps to mentally stimulate the performer.

Question 16

How long must a training session last for?

Answer 16

At least 20-30 minutes?

Question 17

List appropriate training methods for Aerobic Capacity

Answer 17

Long Interval
Continuous
Fartlek

Question 18

List appropriate training methods for anaerobic Capacity

Answer 18

Short interval

Resistance training

Question 19

List appropriate training methods for muscular strength

Answer 19

Resistance training
Pilates (core)
Swiss ball (core)

Question 20

List appropriate training methods for muscular endurance

Answer 20

Resistance

Medium interval???

Question 21

List appropriate training methods for flexibility?

Answer 21

Static or PNF stretching

Question 22

List appropriate training methods for body composition

Answer 22

Long interval
Continuous
Fartlek
Resistance

Question 23

List appropriate training methods for muscular power

Answer 23

Resistance

Plyometrics

Question 24

List appropriate training methods for speed

Answer 24

Resistance Plyometrics Short interval

Question 25

List appropriate training methods for agility.

Answer 25

``` Agility circuit Short interval (with cage in direction) ```

Question 26

List appropriate training methods for balance

Answer 26

Pilates (core) Swiss ball (core) Technique - Low centre of gravity

Question 27

Aerobic, anaerobic Glycolysis, and ATP-PC work:rest for interval training

Answer 27

1: 1 1: 3 1: 5

Question 28

Interval training; How long (m) for Long Moderate Short

Answer 28

0-100 150-300 400

Question 29

How best to train lactate inflection point

Answer 29

Continuous - but running so the athlete is going above then below LIP which is about at; 85-90% max HR

Question 30

What's an isometric contraction

Answer 30

Static contraction | Force developed = Load

Question 31

What is an eccentric contraction?

Answer 31

Muscle contracts while lengthening | Force developed < load

Question 32

What is a concentric contraction?

Answer 32

Muscle contracts while shorting | Force developed > Load

Question 33

What is an isokinetic contraction

Answer 33

Speed of contraction controlled and equal throughout range of motion

Question 34

What is an isotonic contraction

Answer 34

Muscle moves freely while contracting | Ie eccentric/concentric

Question 35

Muscular Strength training guidelines

Answer 35

%1RM. reps. Sets. Movement | 85-100. 1-4. 3-10 Slow

Question 36

Muscular Power training guidelines

Answer 36

%1RM. reps. Sets. Movement | 30-70. 4-12. 3-6 Fast / Explosive

Question 37

Muscular endurance training guidelines.

Answer 37

%1RM. Reps Sets. Movement | 50-60. 15-100 2-4 Moderate

Question 38

Define agonist

Answer 38

Muscle that provides the major force of the movement

Question 39

Define antagonist

Answer 39

Muscle whose action opposes and occurs in response to the agonist but doesn't necessarily hinder it.

Question 40

Define Synergist

Answer 40

Assists another muscle to accomplish movement.

Question 41

Define Stabiliser

Answer 41

A muscle that contracts with no significant movement to maintain posture of fixate a joint

Question 42

Min duration of aerobic training program to result in measurable improvements.

Answer 42

6-12 weeks

Question 43

Min duration of anaerobic training program to result in measurable improvements.

Answer 43

6-8 weeks

Question 44

The principle of retraining

Answer 44

One can retrain the body faster when recommencing after ceasing training than training from the first time.

Question 45

What is meant by the training principle duration?

Answer 45

The length of time which the training program in undertaken. | Eg 7 weeks

Question 46

Under the heading of periodisation how long does each of the following last: Microcycle: Mesocycle: Macrocycle:

Answer 46

Microcycle: Week Mesocycle: Month Macrocycle: Year

Question 47

When planning a training program what factors must be taken into account?

Answer 47

Energy systems, Fitness components, muscle groups Fitness test results Availability of time Appropriate training method Physical state of athlete - Injury, injury history