Training Programs Flashcards
what is done during the preparatory phase?
emphasis on improving energy systems and fitness components. fitness and skill based. aerobic/strength training. High volume low intensity
what is done during the competition phase
maintain fitness, refine skills, focus on strategy and recovery
what is done during the transition phase
provide athlete with a physiological and psychological break. 2 times per week for maintanence, leisure and variety
what is peaking?
- psychologically and phisologically prepared
- reduce training volume by decreasing frequency and duration but maintain intensity sotraining stays specific
Tapering
reduction in total training volume (frequency and duration)
not appropriate for sports w weekly competitions
Benefits of tapering
- psychological and physiological break
- time for injuries to be treated
- replenishment of fuels
- ^ RBC volume
- repair of muscle micro trauma
3 Phases of a training session
what do they include also
WARM-UP: general, dynamic range of motion, sport specific
CONDITIONING: skill development, fitness conditioning
COOL DOWN: active or passive?
Benefits of a warm-up
- prepare the body both physically and mentally
- increase core body temp, delivery of o2 to the muscles
- decrease o2 deficit
- ^ nutrient delivery/fuels to the muscles
- replicate movements performed in a game
Order of priority in a training session
- sprint and speed dwork first while athlete isnot fatigued
- strength and power next while fatigue levels are low
-aerobic activities + development of muscular endurance last
purpose of a cool down
allows athlete to return to pre- exercise levels as rapidly as possible. same intenisty and duration as the warm-up. first stage of the athletes recovery
Physiological strategies to monitor and record training.
provides info about the body’s physical functioning
- energy levels
- heart rate responses @ rest, exercise + recovery
- muscle soreness
- sleep (quality and quantity)
Psychological strategies to monitor and record training.
provides an understanding of mental readiness. thoughts, feelings, emotional + motivational variables
- confidence levels
- arousal levels
- stress levels
- goal setting
sociocultural strategies to monitor and record training.
provides info about the broader social, cultural and environmental factors that contriute to performance.
- temp and weather conditions
- training time and day
- type of training
- place/location of training
- training partners
The training diary
what is it and what does it do?
detailed account of the tyoe, duration of training and psychological and physiological records allowing the training diary to…
- monitor injuries and stuff
- manage training load ensuring the athlete X overtrain
- understand when to apply progression
- set goals + periodise training
- monitor physiological and psychological responses to training
benefits of foam rolling
- increase ROM
- decrease muscle tension
- decrease risk of injury
- may decrease DOMS via aligning of muscle fibres
- may assist in removing metabolites
benefit of static stretching
- aligns the muscle fibres
- can release stress and tension
- reduced impact of DOMS
- reduce liklihood of injury
digital activity trackers
3 pos and 3 neg
ADV: can measure almost any form of physical activity
- can measure sedentary behaviour
- can be personalised for the individual
DIS: costly
- does not automatically meausre the type of activity
- not always accurate
FITT principles
what does it stand for
Frequency: how often you exercise
Intensity: how hard you exercise
Time: how long you exercise for
Type: what kind of exercise
Variety, Progress, Reversability, Maintanence, Diminishing returns
FITT Principles
Frequency: how often
Intensity: how hard
Time: how long
Type: what kind
variety, progress, reversability, maintanence, diminishing returns
Frequency
2x a week to maintain
3x week to improve
minimum of 6 weeks to improve a fitness component
Intensity
Percieved effort/ %hrm
Time
- 20 minutes is the minimum duration of an aerobic sessoin
- 6 weeks minimum time required for a training program
Type
Training with the crrect training methods ensure the correct energy systems and fitness components are trained. Resulting in improvements and progression for the athlete
