PE U4 AOS2

Steps of a Training Program (6)

Activity Analysis, Informed Consent, Par Q form, Fitness Test, Design and Analyse Training Program, Fitness Test

Training Program Principles (12)

Specificity, Frequency, Intensity, Time, Type, Progression, Individuality, Diminishing Returns, Variety, Maintenance, Overtraining/Detraining, Tapering

What does being Specific help find? (4)

Energy System usage, fitness components, major muscle group usage, skill frequency

What is the frequency of training sessions to be able to improve? ( - times a - )

3 times a week

What is the frequency of training sessions to be able to maintain? ( - times a - )

2 times a week

Intensity definition

the level of exertion during a training session

How to measure intensity (2)

% Max HR, RPE

Aerobic energy system Max HR Range

70 - 85%

Anaerobic glycolosis energy system Max HR Range

85 - 95%

ATP-PC energy system Max HR Range

95 - 100%

Aerobic energy system RPE

7 RPE

Anaerobic Glycolosis energy system RPE

9 RPE

ATP-PC energy system RPE

10 RPE

What does time refer to in fitness sessions/programs? (3)

duration of session, length of training program, time for an effort in session

Periodisation definition

organisation of time in smaller periods of time

Microcycle Definition

short training period of 7-10 days

Mesocycle definition

normal training program of 1-3 months

macrocycle definition

year long plan

Type definition

type of training method

Types of training methods (3)

Aerobic, anaerobic, flexibility

Progression definition

increasing the demand placed on the body by 2-10%

Amount of variables that have progression applied to it

1 variable

Overload reps or sets?

Overload reps

When do you add progression in performance?

When you plateau

Factors of individuality (5)

Genetic Disposition fibre type, individual fitness, prepardness, Adaptive reponse, tailoring training to individual needs

Which two factors of individuality do you use first

genetic disposition fibre type, individual fitness

Dimishing returns definition

as an athlete gets closer to their genetic potential their rate of improvement will slow

What does variety do for a fitness session?

Increase enjoyment/motivation to train

Ways to add variety (4)

change location, change time of day, change training partners, change type of equipment

how many times per week would you train to have maintanence

2 times a week

Overtraining definition

training and not allowing enough recovery time

signs of overtraining (5)

persistant muscle soreness, persistant fatigue, descrease in performance/ability to maintain training standards, increase suceptibility to illness, nagging injuries

how to monitor overtraining (4)

training log, quantative data, change in performance/psycological state, rapid rise in resting HR

Detraining definiton

not enough training leading to reversibility

signs of detraining (1)

immobolisation occurs

how to fix detraining (1)

add variety

Tapering definition

reduced training with aim of significantly decreasing physiological and psycological fatigue to achieve optimal prepardness

how to taper (2)

decrease load for 8-14 days before competition and keep intensity the same, carb load

benefit of tapering (1)

minimise fatigue leading into a competition

Components of training session (3)

warm up, conditioning phase, cool down

Parts of a warm up (3) (— for muscles and stretch type)

5 minutes jog, dynamic stretches of — and — via —, 5 × 20m Stride throughs at increasing intensity

What does conditioning help maintain (3)

specific fitness components, muscle groups, energy systems

Parts of a cool down (3) (— for muscles and stretch type)

5 minute jog, static stretching of — for at least 15 seconds, foam rolling

Purpose of cool down (4)

return body to pregame state, reduce DOMs, activate muscle pump to reduce venous pooling and increase venous return, enhanced removal of metabolic byproducts,

Aerobic training methods (5)

continuous, long interval, fartlek, HITT, circuit

Anaerobic training methods (4)

short interval, intermediate interval, resistance, plyometrics

Flexibility Training Methods (4)

PNF stretching, static stretching, dynamic stretching, ballistic stretching

Continuous Frequency

3 times a week

Continuous intensity

80% Max HR

Continuous Time

At least 20 minutes

Continuous Type

continuous run

Fartlek intensity

70% Max HR 40 seconds, 90% Max Hr 20 seconds

Fartlek time

at least 20 minutes

Fartlek type

fartlek run

how to do a HIIT session

periods of high intensity followed by period of lower intensity recovery

HIIT benefits (3)

Time efficient, faster chronic adaptation improvements, adds variety

Specialities of HIIT sessions (2)

MAX Hr is not normal aerobic intensity range, less than 20 minute duration

HIIT intensity

90 - 100% max hr

HIIT type

cycling/running

HIIT repetitions

4 reps

HIIT work period

2 minutes

HIIT rest period

60 seconds

HIIT recovery type

active/passive

HIIT Work:Rest ratio

2:1

How many stations at least must a Circuit contain

8 stations

Circuit Type (9)

push ups, sit ups, ab crunches, leg raises, lunges, army crawls, step ups, box jumps, medicine ball slams

Circuit intensity

7/8 RPE

Circuit Time

at least 20 minutes

Circuit Work period

50 seconds

Circuit Rest period

10 seconds

Circuit Rest Type

Active/passive

Circuit reps

3 reps

Circuit Work:Rest Ratio

5:1

Short Interval Intensity (HR and RPE)

95-100% Max HR, 9RPE

Short Interval Work period

8 seconds

Short Interval Rest period

40 Seconds

Short Interval Sets

3 sets

Short Interval Reps

5 Reps

Short Interval Work:Rest Ratio

1:5

Short Interval Rest Type

Passive

Intermediate Interval intensity (HR and RPE)

90% Max HR, 9RPE

Intermediate Interval Work period

20 seconds

Intermediate Interval rest period

60 seconds

Intermediate Interval rest type

passive

Intermediate Interval work:rest ratio

1:3

Intermediate Interval sets

2 sets

Intermediate Interval reps

6 reps

Long Interval intensity (HR and RPE)

80% MAx HR, 7 RPE

Long Interval Work period

2 minutes

Long Interval rest period

60 seonds

Long Interval Work:Rest Ratio

2:1

Long Interval Rest Type

active

Long Interval Sets

2 sets

Long Interval reps

4 reps

Resistance training benefits (5)

Increase strength of athelete, promote weight loss, increase balance, increase psycological wellbeing, help create foundation for speed, agility, power

Resistance training guidelines (5)

technique is vital for high improvement rates, multi joints before single joints, novices should do whole body exercises, rest breaks, warm ups

Resistance training Muscular Strength Intensity

80% 1RM

Resistance training Muscular Strength Sets

3 sets

Resistance training Muscular Strength Reps

5 Reps

Resistance training Muscular Strength tempo

Slow