Principles of training Flashcards
(54 cards)
Definition of principles of training
Guidelines for the design of safe and effective training
How do you remember the 10 principles of training?
M R S V O P P Testing the W C
What does the MRS stand for in principles of training?
Moderation
Reversibility
Specificity
What does the VOPP stand for in principles of training?
Variance
Overload
Progression
Periodisation
What does the Testing the WC stand for in principles of training?
Testing
Warm up
Cool down
How do you remember what to put in a SESSION question?
WOSC
What do you include in a SESSION question?
Warm up
Overload
Specificity
Cool down
When do you include all the principles of training?
Design a programme questions
10-20 marks
Describe moderation
Too much overload/progression causes burn out/injuries
Plan include rest days 3:1 ratio hard:easy days
Not enough overload no physical adaptations/improvement
Describe reversibility
Training adaptations are reversed if overload is reduced/stops
Muscle atrophy starts after 48 hours of inactivity.
Describe specificity
Specific and relevant training elicits specific adaptations appropriate for the sport
Eg individual, fibre types, movement patterns, activity, energy systems
Describe variance
Varied training methods/strategies/exercises helps maintain motivation/prevent boredom and injuries
Describe overload
Body must be made to work harder than it’s normal intensity for adaptations to occur. This is done by increasing FITT of training
Describe progression
The body adapts to a training load and to ensure further adaptations are achieved a progression/gradual increase in overload over time is required.
Describe periodisation
Division of training into smaller units with a long term goal. Attempts to optimise a physiological peak, prevent overtraining maintain motivation
Split into Macro, meso and micro cycles
Describe testing
Complete an appropriate PAR-Q prior ro planning and set training at an appropriate level to meet moderation/overload. Test throughout ro monitor and time progressive overload/rest periods
Describe the warm up part of principles of training
Pulse raising and dynamic stretching prepares body physically and mentally for the exercise to follow.
What does pulse raising do in the warm up?
Increases temperature, vascular shunt, increase Q/VE
What does dynamic stretching do in the warm up?
Increases elasticity which increases speed and force of muscle contractions
Decreases risk of injury
Describe the cool down part of principles of training
At the end of activity to speed up recovery process - pulse lowering to maintain muscle pump, VR/Q and remove lactic acid
Static stretching - maintain flexibility/range of motion
How do you make sure moderation is done correctly?
Before training planning, test performer to understand the intensity they should work out to prevent injury/overtraining/burnout and to ensure overload occurs
How do you make sure reversibility is prevented?
Train in moderation in order to prevent injury
Keep overload, no more than 48 hours rest
Vary training to keep motivation
How do you make sure specificity is done correctly?
Test performer prior to training programme in order to make training specific to them/what they want to improve
How do you make sure variance is done correctly?
Change the method of training in order to keep motivation
Prevents reversibility (performer keeps training)
Change during microcycles
