key principles of training Flashcards
(12 cards)
principles of training (5)
Tedium
Progression and overload
reversibility
specificity
specificity
specific and appropriate for individual sport, energy system, muscle fibre + movement patterns
E.g. short sharp bursts of speed, training should be this
- gymnasts must focus on strength and flexibility in their training but do not need to train for endurance
reversibility
-Changes to the body and fitness level are reversed if training ceases or is significantly reduced.
-training must be maintained to prevent deterioration in performance
through injury or off season, losses in aerobic capacity are rapid + strength decrease @ slower rate
tedium
The training programme should not be boring. The activities should be varied and engaging for the participant
-to prevent boredom, maintain motivation + limit overuse injuries
overload
training intensity should be above the performers comfort zone to place a stress on the body to force an adaptation
E.g. a runner that regularly runs a 5km distance comfortably might choose to overload and push themselves to increase their speed or distance to become a better runner
progressive overload
Progressive overload is a training principle where you gradually increase the intensity, volume, or duration of your workouts over time to challenge your muscles and stimulate growth
progression
training demand should GRADUALLY increase over time to ensure the performer adapts and improves
principles of overload ( FITT)
Frequency
intensity
time
type
frequency
How often the training takes place
intensity
How intense the training is in terms of how hard the athlete pushes themselves e.g. speed, strength, endurance
time
how long the training session is
type
Type of training the person participates in e.g. circuit training, continuous training
