LECTURE 4: principles of training Flashcards
components of physical fitness
- Cardiorespiratory fitness
- Musculoskeletal fitness
- Speed
- Body weight and composition
- Flexibility
- Balance
- Reaction time
- Coordination
- Agility
Cardiorespiratory fitness
Ability of heart and lungs to supply oxygen and nutrients to working muscle • Aerobic endurance – ability to sustain aerobic power • Graded exercise tests (GXT) • Submaximal tests
musculoskeletal fitness
Muscular strength – ability to produce maximum force • Muscular endurance – ability to maintain submaximal force over a period of time • Bone strength – related to risk of fracture
speed
Maximum rate at which a person is able to move their body
body weight and composition
Size or mass of the person
Absolute and relative amounts of fat, muscle and bone
flexibility
Ability to move a joint or series of joints through a full range of motion
balance
Ability to maintain centre of gravity over base of support in static position, performing voluntary movements, or reacting to external disturbances • Functional balance – ability to pick up objects from floor, dressing, and turning to look behind you
reaction time
the time it takes to respond to a given stimulus
coordination
The ability to perform smooth and accurate motor tasks
agility
The physical ability that enables a person to change body position quickly and in a precise manner
Is a combination of balance, coordination, speed and flexibility
what is fitness
a key determinant of health, and, alongside skill and psychological factors (motivation and perseverance), also of performance
principles of exercise programming
- Specificity
- Overload
- Progression
- Initial values
- Individual differences
- Diminishing returns
- Reversibility
- Periodisation (vs training monotony)
principles of specificity
- Implication is that a specific exercise will elicit a specific training response
- The more the training resembles the performance situation, the better the stimulus and the greater effect it will have
what does overloading the high-force anaerobic systems (immediate energy pathways) do
to increase muscle strength
overload principle
Progressively applying greater demands on your body induces appropriate adaptations that improve stress tolerance (specific fitness) and potentially other forms of fitness
- Higher load needed in elite athletes
- Amount of overload necessary to elicit a training response depends on individual factors (esp. training state and genetics)
how to progressive overload
can be achieved by increasing: Frequency (5 days a week rather than 3 days), intensity (running faster, or lifting heavier weight), or duration (45 minutes vs 30 minutes: or reps to failure)
FITT-VP
- Frequency (how often)
- Intensity (how hard)
- Time (how long)
- Type
- Volume
- Progression/Pattern
what structure do u use for a programme
FITT-VP
principle of progression
Application of progressive changes
Increase training volume, frequency or both
For elite athletes, insufficient progression may impede performance
Important to reach a new performance/effort plateau before progressing
too much progression too soon =
overtraining
- client may drop out if progression occurs too quickly
principle of initial values
People with low fitness/strength will show greater relative gains in fitness and/or strength and improve at a faster rate than those with average or high fitness/strength (ie further away from their own ceiling)
VO2max of a client with poor cardiorespiratory fitness may increase by 12% or more in the first month of training
Athlete may only experience a 1% or less improvement in the same time
principle of individual differences
- No two individuals are the same
- Age, fitness level and health status, motivations and preferences will differ
- Each individual presents with different cardiorespiratory, metabolic and psychological capabilities
- Training strategies must be customised to suit the individual’s rate of improvement and practicalities
- Use needs analysis – will differ dependent on training status of the individual
principle of diminishing returns
- Genetic ceiling may limit extent of improvements attributable to training
- Rate of improvement will slow as the ceiling is approached (unless some artificial enhancement is used)
- Eventually improvements will level off
reversibility principle
- Adaptations to training last as long as training is maintained at a certain intensity and volume
- A reversal of the adaptation process begins within days of cessation of training
- Differs strongly between the system or structure: generally: Structure lost more slowly than function. Strength lost more slowly than aerobic fitness
- Training volume can be reduced by as much as 50% without affecting fitness in the short term
