Principles of Training + Intro Flashcards
Overload
The exporsure of tissues rto greater than accustomed to training stress
Concept: challengin current fitness/performance levels induces compensatory improvements
(1). However, excessive overload and/or inadequate rest can result in overtraining, injury, and performance decrements (2).
Health Foundation
H,S,N,R,T,F,C
Health
Need to be healthy with sleep, nutrion, recovery and training
Fitness
Needs to be developed
Competition
Age fitness function
Muscle Strength
Muscle Power
Aerobic Capacity
Muscle strength “lost” at 1 - 2% per anuum
Muscle power “lost” at 3 - 4% per anuum
Aerobic capacity “lost” at 1% per anuum
How to offset the age fitness function
It can be influenced by lifestyle
Someone who choses to become fit later in life is still able to have a better quality of life
Training allows for more muscle growth and reduction of fat
Fitness construct
S,F,E,S,P
Speed, Flexibility, Endurance, Strength, Power
Principles of training
So,Ph,E,M,Sp,N,Ps,B
Social, Physical, Environmental, Medical, Spiritual, Nutritional, Psychological and Behavioural
Principles of training: Social
- Social support
- Task cohesion
- Social cohesion
- Family cohesion
Principles of training: Physical
- Strength
- Endurance
- Flexibility
- Mobility
Principles of training: Environmental
- Heat/Cold
- Altitude
- Noise
- Air quality
Principles of training: Medical
Access
Immunizations
Screening
Prophylaxis
Dental
Principles of training: Spiritual
- Service values
- Positive beliefs
- Meaning making
- Ethical leadership Accomodate diversity
Principles of training: Nutritional
- Food quality
- Nutrition requirements
- Supplement use
- Food choices
Principles of training: Psychological
- Coping
- Awareness
- Beliefs/Appraisals
- Decision making
- Engagement
Principles of training: Behavioral
- Substance Abuse
- Hygiene
- Risk Mitigation
Why are the principles of training important
An understanding of the Principles of Training is required to ensure that the health, fitness and performance outcome are enabled by specificity of training,
withstanding the factors of overload and reversibility.
Specificity
Exercising a certain body part or component of the body primarily develops that part: To become better at a particular exercise or skill, you must perform that exercise or skill.
Overlaoad
A greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus.
Progression
A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury.
Initial Values
Improvement in the outcome of interest will be greatest in those with lower initial values. In other words, those with lowest level of fitness have greatest room for improvement.
Reversibiltiy
Once a training stimulus is removed, fitness levels will eventually return to baseline (use it or lose it!).
Diminishing returns
Refers to the decreasing expected degree of improvement in fitness as individuals become fit, thereby increasing the effort required for further improvements.
Periodisation
The planned systematic and structural variation of a training program over time
Individualism
The modification of training to account for an athlete’s unique capacity for and response to training
Metabolic Adaptation
Adaptations following purely anaerobic training are restriveted ainly to increased activity of enzymes involved in anaerobic metabolisms
Continous submaximal aerobic is reflectedf in improved oxidative enzymes, yet the anaerobic enzyme profile remains largley unchanged
Depending on the format interval training can stress both aerobic and aneaerobic systems
Optimal cominations of high intensity work bouts and brief rest intervals do exist that simulataneously tax both aerobic and anaerobic systems almost maximally
