Week 1 - Training Principles

Composition

________: the relative % of body weight that is fat and fat free tissue.

Coordination

________: the ability to perform complex movements successfully and efficiently.

Flexibility

________: the ability to move a joint through its complete ROM muscular.

Cardio respiratory

________ endurance: the ability of the heart, lungs, and blood vessels to deliver oxygen to the muscles body.

Definition

________: the minimal amount of training to prevent detraining and ensure current level of fitness is maintained.

likely response

Principles indicate the ________ as a result of adding, manipulating, or removing a training stimulus; assist in the use of available training time.

least maintenance

Application to training: if we stop training or reduce training significantly, performance will decrease; need to ensure at ________ training to prevent detraining.

fitness components

All ________ are linked to one another.

Force of velocity

________ relates to power.

Agility

________: the ability to stop, start, and change the direction of the body rapidly and in a controlled manner.

Metabolic fitness

________: the state of metabolic systems and variables, and their predisposition for disease.

Physical fitness

________: the ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of manipulating such ability throughout life.

Major objective of training

________ is to promote adaptations that will increase performance planning and execution of training is governed by principles that ensure performance improvement is maximized.

Maximal strength

________: the ability of muscles to generate a force at a maximal capacity to move something once, not twice.

Definition

________: the difference in response /adaptation to a training stimulus between individuals.

Definition

________: systematic reduction in training in the lead- up to competition to produce optimal performance.

physical activity

any bodily movement produced by skeletal muscles, which results in energy expenditure

physical fitness

the ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of manipulating such ability throughout life

strength

the ability of the muscles to generate force

maximal strength

the ability of muscles to generate a force at a maximal capacity to move something once, not twice

flexibility

the ability to move a joint through its complete ROM muscular

endurance

the ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific % of the maximal voluntary contraction (MVC) for a prolonged period of time

cardio-respiratory endurance

the ability of the heart, lungs, and blood vessels to deliver oxygen to the muscles body

composition

the relative % of body weight that is fat and fat free tissue

metabolic fitness

the state of metabolic systems and variables, and their predisposition for disease

reactive ability

characteristic of speed-strength as it related to strength shortening cycle; can be improved through explosive training

reaction time

time taken to react

agility

the ability to stop, start, and change the direction of the body rapidly and in a controlled manner

balance

the maintenance of a position without moving for a given period of time

coordination

the ability to perform complex movements successfully and efficiently

definition

"the gradual increase in workload over time through increased frequency, duration, and/or intensity of training"

application to training

to ensure continued positive adaptation (improvement), workloads must progressively be increased above existing capacity

how

must be able to measure aspects of training and plan to improve

definition

"training adaptations that are specific to the energy systems, muscles, and exercises used during training"

application to training

specific exercises elicit specific adaptations and, consequently specific training effects

how

identify energy systems (duration/intensity), muscle groups, exercises, and movement patterns used in competition and replicate in training

definition

" planned periods of rest and specific strategies employed to ensure optimal recovery from training and competition"

application to training

to optimize fitness improvements, training must be interspersed with rest sessions and recovery activities

definition

"the progressive reduction in performance in the absence of training"

application to training

if we stop training or reduce training significantly, performance will decrease; need to ensure at least maintenance training to prevent detraining

how

schedule at least maintenance training into the training diary/periodized plan; if FC missing for more than 10 days, detraining will occur

definition

systematic reduction in training in the lead-up to competition to produce optimal performance

application to training

prior to competition training volume (1-2 weeks out) and then intensity (2-3 days) reduced to ensure optimal state for event; for weekly competition, taper 24-48 hours prior to event

how

use training diary/periodized plan to schedule reduced volume (frequency/duration) and then intensity as event approaches

definition

the difference in response/adaptation to a training stimulus between individuals

application to training

all individuals respond differently to training; flexibility and patience in training

how

adjust training volume and load progressions to suit your own ability

definition

the minimal amount of training to prevent detraining and ensure current level of fitness is maintained

application to training

identify least amount of training to maintain current FC capacity; will allow more time to be spent on important FC's without wasting prior training

how

typically can reduce frequency or duration by 2/3 with intensity maintained to prevent detraining; use training diary to ensure intensity not decreasing