training principles Flashcards
(38 cards)
frequency
number of training sessions conducted in a week
type of training completed (anaerobic= high intensity+less sessions, aerobic=low intensity+more sessions)
intensity
level of exertion applied during training session
critical principal ensures development of energy systems, fitness components that programs aim to target
% of MHR, self report and vo2 max
specificity
energy systems fitness components major muscles groups- focus/movements skill frequency ensures training program design replicates physiological demands of the activity
progression
overload is planned increase in training stimulus to cause positive long term adaptation
cannot increase skill without overloading
only one variable is changed.
overload must be between 2-10%
progression: process
increase work overload
body responds to stress
body adapts+ comfortable
diminishing return
individuals fitness level increases, the rate of improvement from training decreases
plateu’s (stage of development)
maintenance
reduce volume of frequency of training
and to still maintain fitness levels attained through training
offseason
overtraining
insufficient opportunities to recover from training stresses
excessive, incorrect overload, excessive scheduling
skill-related fitness components
agility anaerobic capacity balance coordination muscular power reaction time speed
health related fitness components
aerobic power body composition flexibility muscular endurance muscular strength
methods of training
continuous fartlek intervals plyometrics weight/resistance circuit
types of interval training
short
medium
long
HITT
long interval training
increase performers LIP
short interval training
to improve speed
HIIT
high intensity interval training
develop aerobic power in short period of time
medium interval training
develop tolerance to metabolic by products
plymoetrics
use of stretch-shortening muscle cycle to produce powerful and explosive movements
enables muscle to reach max force in shortest time
muscle is loaded with eccentric action followed by concentric action
stretch shortening cycle
1- pre stretch or eccentric muscle action
2- between end of the pre-stretch and start of the concentric muscle action
3- actual muscle contraction
application of rest
active and passive recovery
conditioning phase
main part of exercise session
specifically target the areas identified as weaknesses by fitness testing and meeting physiological requirements
elements of typical warm up
stage 1: 5-10 minutes of low intensity to complete aerobic exercise
stage 2: specific movement-based activities at gradual increase intensity, replicating movements that’ll be used in training session
dynamic and static stretching
stretching use
resistance bands
foam rollers
PNF
static
stretching
reduces injury and muscle stiffness
metabolic by product removal
resistance bands
variety
easy use
cost-effective
