U4 training principles

what makes up a training program

warm up, conditioning exercises, cool down

warm up benefit

reduces chance of injury, increases blood flow, and prepares the body for conditioning exercises

cool down benefit

decreases venous pooling, building up of metabolic by products thus reducing chances of DOMS

frequency

the number of training sessions undertaken in a week

aerobic frequency requirements

min 3 times per week, many athletes train every day

anaerobic frequency requirements

min 3 times per week, athletes do not train more than 4 times per week

strength training frequency requirements

everyday, but split routines, different muscle group each day

intensity

refers to how hard you are working during physical activity

ways to measure intensity

% MHR, %VO2 max, RPE, 1RM

RPE (rate of perceived exertion)

represents the performer’s own perception of the training stress they feel

specificity (time)

relates to making your training program specific to the demands of the sport

duration/ time

length of the training program, length of time a training session goes for, length of time the exercise bout goes for

detraining

loss of fitness after an athlete stopped training, often called reversibility

diminishing returns

the fitter you get, the harder it is for further gains to be made

overtraining

when your body doesn’t have sufficient recovery before the next training session

maintenance

the minimum number of weekly training sessions required to keep a specific fitness component at current levels

overload/ progression

once a performer becomes accustomed to their training programs, their fitness levels will plateau, applying overload ensures continual positive adaptations

variety

helps to prevent boredom and may mentally reinvigorate an athlete

what makes an athlete’s individuality

genetic predisposition, initial fitness level, preparedness, their body’s adaptive response

peaking

athletes want to be in peak performance at the time of their most important performance

tapering

athletes reduce their training program by about 50%, however training intensity remains high

physiological considerations that affect training

HR, training load and volume, RPE, warm up, cool down, muscle soreness, perspiration, nutritional and hydrational status, sleep

psychological considerations that affect training

training focus and goals, emotional status, energy levels

sociological considerations that affect training

training solo or with others, training methods and exercises, when (day, date, time), where (venue), ambient conditions (weather)