Lecture 8 Flashcards
Training Principles (16 cards)
Training Process - What is training?
The process of preparing an athlete for the highest levels of performance.
What knowledge is needed to effectively train someone?
How the body works: Responds physiologically to training and adapts to training.
How to: Manipulate training to maximize adaptation.
Science: The scientific factors that underpin training and adaptation.
Just knowing how a sport works doesn’t mean you know how the body adapts to training.
Factors that impact training quality
Athletes performance
Athletes Ability
Competitions
Facilities and equipment
Factors impacting response to training
Sleep
Social Life
Training
Travel
What is the Immediate Training Effect?
The body’s short-term response to a training session
Examples:
↑ Heart rate
Fatigue
Changes in force and speed of movement
Use of energy stores like PCr and glycogen
What is the Delayed Training Effect?
The long-lasting positive training benefits that occur after the fatigue associated with training disappears.
Longer delay with training load can lead to greater potential positive effects.
What is the Cummulative Training Effect?
The long-term impact of training over time, resulting from several sessions or phases of training
Principle #1- Specificity
Training in a specific way to produce targeted results
* Metabolic
* Mechanical
* Muscle Group
– Example: If you are sprinter
you need to train for strength,
power and speed. Using
Marathon running as a training
tool would be counter
productive
S.A.I.D Principle
– Specific Adaptations to
Imposed Demands
Principle #2-Overload
- Intensity or training stress
– “If you always do what you
always did you always be
what you always were
– Ways to Overload Training
* weight lifted
* distance run
* number of repetitions or sets(volume)
* number of training sessions
* Change the rest interval
* Speed of Running
Methods for applying overload
Methods: Intensity, Volume, Frequency, Duration, Rest interval.
Intensity: How hard one exercises (e.g., velocity, absolute power, metabolic equivalent, heart rate, weight lifted).
Volume: Number of repetitions, number of sets.
Frequency: How often one trains (day, week, etc.).
Duration: How long the athlete trains in a session
Milo of Kroton
- Lifted a newly-born bull,
as the bull grew, Milo
had to lift progressively
heavier loads, until he
was lifting a fully grown
bull.
– Is said to have employed
the concept of
Progressive Overload
Centre for Human Performance (CHP)
20 21 22
Principle #3: Variation
Variation: Manipulation of specific training variables.
Variables include: Exercises, Volume, Intensity, Rest Interval, Duration.
Important Note: “Variation for Variation Sake is not a Good Thing from a Training Perspective”
Principle #4: Progression
– Alternating stress to allow
athlete to adapt and recover
– Training Stress must be
progressively overloaded in
order to allow the body to
* Recovery
* Adapt
* Elevate Performance
Principle #5- Individualisation:
– Designing Training based upon individual needs.
– Factors Impacting Training
* Age:
* Training History:
* Health Status:
* Stress and Recovery Rate:
Principle #6: Reversibility:
– What we do not train will
generally be lost
– “If you don’t use it you loose it”
Steps to prevent overtraining
Use a periodized training program.
Individualize the training plan.
Integrate recovery and restoration into the periodized training plan.
Monitor athlete for early signs of overtraining.
Educate athlete about lifestyle management.
Keep detailed training logs to track progress
