Principles of Training Flashcards
(20 cards)
What are the PRINCIPLES of training?
Rules that govern the outcomes to a training program
Without these rules, investment of time in training activities would be wasted.
What does specificity of training mean?
‘You get what you train for’
It refers to the need for training programs to stress specific physiological systems to achieve desired adaptations.
How should specificity of training be applied?
- Select specific training methods
- Choose specific exercises for body-part fitness
- Perform a games analysis for required fitness components
The analysis must be relevant to the player’s position in the sport.
What is progressive overload?
The principle that requires exercising at an intensity greater than existing capacity
This principle is essential for improvement in fitness.
What does training frequency refer to?
The number of training sessions per week
More frequent training generally leads to greater fitness improvement.
What is the minimum number of training sessions per week for fitness improvement?
Three sessions per week
Two sessions can maintain fitness, while one session may also suffice.
What is the ideal training frequency to improve aerobic capacity?
4–5 days per week
Runners, swimmers, and triathletes may need 6–7 days per week.
What is the ideal training frequency for strength, power, and speed?
3–5 days per week
These are considered anaerobic components.
What does training intensity refer to?
How hard each training session is
It is considered the most important training variable.
What influences the initial intensity of a training program?
Beginning fitness level and long-term goals
This is determined through pre-tests.
Name two methods for measuring training intensity.
- Energy expended per unit time
- Percentage of VO2 max
Other methods include exercise heart rate and rate of perceived exertion (RPE).
What does duration refer to in training?
The length of a training program or each session
Minimum duration for effectiveness is six weeks.
What is the minimum duration for aerobic fitness programs?
12 weeks
Anaerobic fitness programs should run for 8–10 weeks.
What does the principle of detraining or reversibility state?
Biological adaptations will reverse if training stimuli are removed
‘If you don’t use it, you lose it.’
What happens to fitness if training ceases?
Training effects are reversed
It is crucial to avoid complete breaks from training.
How does detraining affect different fitness components?
Aerobic losses are more rapid than strength losses
Endurance training results can be lost in 6–8 weeks.
What is one way to maintain motivation during training?
Vary your training sessions
This can help prevent plateaus.
How can you vary your training?
- Vary how you train
- Vary where you train
- Vary how hard you train
- Vary training partners
Each variation helps maintain engagement and motivation.
What does the law of diminishing returns state?
Gains in fitness become smaller over time as fitness increases
Gains are more rapid early in a program and slow down as fitness improves.
What happens to fitness levels after initial gains?
They tend to reach a plateau
Plateau performances can last for varying lengths of time.
