Exercise Physiology - Principles of Training Flashcards Preview

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Flashcards in Exercise Physiology - Principles of Training Deck (12):
1

Principles of Training:

- Specificity
- Intensity
- Duration
- Frequency
- Progressive overload
- Reversibility
Additional principles include:
- Individuality
- Law of Diminishing Returns
- Variety
- Maintenance

2

Specificity:

- A training program should be based around improving in the chosen sport
- For instance, a sprinter wouldn't do long distance training, they'd do sprints.

3

Specific Adaptations of aerobic training:

- Increased O2 transport
- Increased ability to generate ATP aerobically
- Increased capillarisation
- Increased fat metabolism

4

Specific adaptations of anaerobic training:

- Increased levels of ATP
- Increased levels of creating phosphate (CP)
- Increased strength
- Increased ability to tolerate high levels of blood lactate

5

Intensity:

- Single largest determinant of how much adaptation will result from a program
- Refers to how hard a session is
- Can be measured by percentage HR max
- Sudden increase in intensity can result in injury

6

Duration:

- Refers to how long a single session lasts for
- If intensity drops, duration will need to increase.

7

Frequency:

- Refers to the number of training sessions in a week.
- Frequency is dependent on type of training and intensity:
- An aerobic activity would be performed less often than an
anaerobic activity.

8

Progressive Overload:

- States that for the body to continue to improve fitness levels it has to be overloaded.
- Increase one thing at a time so that the athlete is not too overloaded.
- Essential for improvement.

9

Individuality:

- Specifically tailored training program to the individual
- Made so that each person gets the best results for them.

10

Law of Diminishing Returns:

- States that an unfit athlete will get fitter quicker than an athlete that is already fit, each athlete has a peak of fitness that they can achieve.

11

Variety:

- Different exercises within training sessions
- Keeps athletes motivated and interested

12

Maintenance:

- Once an athlete has reached their desired or maximum fitness level, they must continue training to maintain that same level of fitness.