core 2 - principles of training Flashcards
what are the 6 principles of training
Progressive overload
Specificity
Reversibility
Variety
Training thresholds
Warm up and cool down
What does the principle of progressive overload refer to?
Gradually increasing the stress/exercise load to see continuous improvement.
what does progressive overload do
certain physiological changes that allow the body to work at a higher level of intensity
what does specificity refer to
training being targeted towards the goals and objectives of the athlete and/or the demands of the chosen sport .
whys specificity important
particularly important when considering the development of energy systems (metabolic specificity), muscle groups (recruitment of accurate muscle fibre) and components of fitness.
the effort and duration of training activities need to closely resemble those of the game or activity.
what does reversibility refer to
the loss of adaptations that athletes gained during training due to a prolonged break, also referred to as the detraining effect.
how can reversibility be prevented
Aerobic adaptations tend to be lost within 4 - 6 weeks, however, can be prevented by continuing regular training at 70% MHR and on at least three occasions per week.
what does variety do
Variety prevents boredom and keeps athletes engaged and motivated to train
A coach who can provide their athlete with variety in their training will be able to maintain the concentration and motivation of their athlete longer
what does training thresholds refer to
refer to the zones at which athletes need to train if they want to see improvement and adaptation in the necessary energy system. Thresholds are determined by work intensity, which can be calculated using heart rate.
the more the athlete trains above the anaerobic threshold
the more tolerant they will become of the lactic acid, and the longer they will be able to sustain the increased effort
a session without warm up and cool down can result to
contribute to injuries or fail to achieve the desired results.
Purpose of warm-up:
reduce the risk of injury or soreness by increasing joint mobility and muscle stretch
increase body temperature and enzyme activity to promote faster and more powerful muscle contractions
mentally prepare the athlete for training
stimulate the cardiorespiratory system.
cool down purpose
to minimise the muscle stiffness and soreness that could result from a strenuous training session.
by engaging in an active recovery or cool down… :
the fresh oxygenated rich blood can circulate more easily, helping to flush out the by-products and repair the small tears.
