Training Program Principles and Methods Vocabulary

A collection of vocabulary flashcards covering training principles, training methods, resistance protocols, and the components of a training session based on the provided lecture notes.

Specificity

The most important training principle, which relates to tailoring a training program to meet the specific demands of an athlete’s sport, position, and physiological requirements.

SAID Principle

An acronym for Specific Adaptions to Imposed Demands, stating that adaptations only occur in response to the stress placed on the body and specifically in parts experiencing that stress.

Intensity

The level of exertion applied to the work phase of an activity, which is essential to train correctly to maximize chronic adaptations.

One Repetition Maximum (1RM)

The heaviest weight a person can lift for a single repetition with good technique through a full range of movement.

Rating of Perceived Exertion (RPE)

The performer’s own perception of training stress, representing both physical and psychological perception, often used for short-duration and high-intensity training.

Individuality

The principle that individuals respond differently to similar training stimuli due to genetic predisposition, initial fitness levels, preparedness, and adaptive responses.

Variety

The principle of adding changes to a regularly scheduled training session to enhance engagement and mentally invigorate a performer who is becoming bored.

Frequency

The scheduling principle requiring training at least $3$ times per week to improve a specific fitness component or $2$ times per week for maintenance.

Detraining

Also known as reversibility, it is the termination of training due to injury or offseason and the rapid return to pre-training levels.

Progression

Also known as progressive overload, it is the gradual structured increase of stress placed on the body, ideally within the range of $2-10\%$ at a time.

Tapering

The reduction of training load for $1-4$ weeks ($8-14$ days is ideal) before competition to reduce cumulative fatigue and improve performance.

Overtraining

A state of cumulative exhaustion that persists after recovery periods, characterized by insufficient rest and a decline in performance.

Diminishing Returns

The principle that fitness improvements are more rapid early in a program and slow down significantly as a performer gets closer to their genetic potential.

Continuous Training

Performing an activity at a steady, moderate intensity ($70-85\%$ max HR) without rest for at least $20$ minutes.

Fartlek Training

A form of continuous training meaning 'speed play' that alternates steady aerobic work with short bursts of higher intensity near the Lactate Inflection Point ($LIP$).

HIIT (High-Intensity Interval Training)

Unimodal training involving short bursts of very high-intensity exercise ($90-100\%$ $VO_2$ max) followed by recovery periods.

Long-Interval Training

Aerobic interval training where work intervals are between $60$ seconds and $5$ minutes at $80-85\%$ max HR, with a work-to-rest ratio typically $1:1$ or higher.

Intermediate-Interval Training

Anaerobic training involving high-intensity efforts lasting $10-60$ seconds targeting the anaerobic glycolysis system.

Short-Interval Training

Training involving explosive, all-out efforts lasting $3-10$ seconds targeting the $ATP-CP$ system, with long passive recovery periods.

Plyometric Training

Training involving quick, powerful movements that combine rapid muscle lengthening (eccentric) followed immediately by explosive shortening (concentric).

Resistance Training

Working against a force that resists movement using weights or body weight to improve muscle strength, power, or endurance.

Muscular Strength Protocol

Resistance training using heavy loads of $80-100\%$ $1RM$, $1-6$ repetitions, and $2-3$ minutes rest between sets.

Muscular Power Protocol

Resistance training using loads of $30-70\%$ $1RM$, $3-10$ repetitions at a tempo described as 'as fast as possible.'

Muscular Endurance Protocol

Resistance training using submaximal loads of $40-60\%$ $1RM$, $15-25$ repetitions, and $1$ minute rest between sets.

Circuit Training

A series of $5-15$ exercises targeting different muscle groups and fitness components with short recovery or transition periods between stations.

Flexibility Training

Methods such as static, dynamic, $PNF$, or ballistic stretching designed to improve the range of motion at a joint.

PNF Stretching

Proprioceptive Neuromuscular Facilitation, which involves a passive stretch followed by an isometric contraction and then a deeper stretch.

RAMP Protocol

A contemporary warm-up framework consisting of three phases: Raise, Activate and Mobilise, and Potentiate.

Conditioning Phase

The component of a training session where the work is done to improve the relevant energy systems and fitness components.

Cool-down

Exercises performed at the conclusion of training ($5-15$ minutes) to aid recovery, remove metabolic by-products, and return the body to its pre-exercise state.