Principles Of Training Flashcards
What are the 6 principles of training ?
Progression
Reversibility
Overload
Moderation
Specificity
Variance
What is progression ?
Gradually increasing intensity, duration or volume of training or rest between sets
Continuously challenge body
Stimulate improvement in strength, skill and endurance
What’s reversibility ?
Fitness gains achieved by training can be lost if training is stopped or reduced
Emphasises importance of consistent training to maintain performance levels
What’s overload ?
Stressing body slightly beyond its current capabilities during training
Creates a stimulus for physiological adaptations such as :
- increase muscle strength, speed, power (anaerobic long term adaptations
- cardiovascular fitness
- muscles fibre development and hypertrophy
- increased aerobic and anaerobic thresholds
- skill development
FITT:
Frequency - how often
Intensity - how hard
Time - how long
Type - what type of training
What is moderation ?
Balancing amount, intensity and duration of training
To avoid over and under training
What’s specificity ?
Training should be tailored to the specific sport an athlete participates in
Demands of training should mimic movement, energy systems, skills required in sport
What’s variation ?
Using variety of exercises, drills and activities in a programme to prevent overuse injuries, reduce boredom, maintain motivation and promote well rounded fitness
What’s progressive overload ?
Gradual increase in intensity, duration and volume of training whilst decreasing recovery time to place stress on body acting as a stimulus for physiological adaptations
What does PAR-Q stand for ?
physical activity readiness questionnaire
Assesses individuals readiness to engage in physical activity
What is completing a PAR-Q important ?
- Identify health risks
- Help create safety precautions
- Form of informed consent
- Health history tracking
What are the diff stages of a warm up ?
RAMP
Raise
Activate
Mobilise
Potentiation
What is involved in the RAISE part of a warm up ?
Low intensity activities
Aimed to develop movement patterns
Increase body temp, blood flow, heart rate, joint fluid viscosity, respiration rate
What is involved in the ACTIVATE part of a warm up ?
Involves prehab associated exercises
Activate key muscle groups
What is involved in the MOBILISE part of a warm up ?
Mobilise key joints and ranges of motion used in sport
Dynamic movements
Focus on movement
Movement specificity
Mobility and stability
What is involved in the POTENTIATION part of the warm up ?
Activities that improve effectiveness of subsequent performance
Increase intensity and excitation
Increase neuromuscular system readiness
Sport specific drills done at high intensity
What are the physiological effects of a warm up ?
- Release Adrenaline (increase HR, breathing rate, redirection of blood to working muscles)
- Increase nerve impulse conduction speed (muscles produce more force)
- Faster reaction times
- Increase pliability of tendons and ligaments
5 increase enzyme activity in warmer muscles allowing for quicker resynthesis of ATP
What are the physiological effects of a cold down ?
- Allow oxidation, removal and convention of any lactic acid that remove
- Reduce risk of DOMS
- Help restore PC and glycogen stores
- Skeletal muscle compress veins sending deO2 blood back to heart
