Training and Performance Adaptations

These flashcards cover key concepts related to training principles and their impact on athletic performance, including definitions of training methods, adaptation responses, and important considerations for effective program design.

Training

The systematic, repeated performance of structured exercise sessions over time, with the achievement of a specific goal in mind.

Overtraining

When an athlete attempts to do more training than he or she is able to physically and/or mentally tolerate, leading to training maladaptations and chronic performance decrements.

Overreaching

A brief period of heavy overload without adequate recovery that results in a temporary performance decrement but eventually leads to improved performance.

Specificity

Training should be relevant and appropriate to the sport or activity for which the individual is training, matching the movements and energy systems required.

Progressive Overload

Gradually increasing the demands placed on the body during exercise to stimulate continued improvement in performance.

Recovery (Rest)

The importance of rest and recuperation within a training program, allowing the body to repair, adapt, and grow stronger while preventing injury.

Variety

Incorporating different exercises, activities, and training methods to prevent boredom and reduce the risk of overuse injuries.

Reversibility

If training decreases or stops, training adaptations will be reversed, affecting strength, endurance, flexibility, and overall performance.

Periodization

The gradual cycling of specificity, intensity, and volume of training to achieve peak fitness levels for competition.

Adaptive Response

The way an individual athlete responds to training methods, which can vary greatly among different individuals due to factors like genetics.

Baseline Values

Measurements taken at the start of a training program to provide reference points for evaluating progress.

Non-Functional Overreaching

Occurs when an athlete's training load exceeds their ability to recover, resulting in a decline in performance.

Overtraining Syndrome

A condition resulting from prolonged training beyond the body's capacity to recover, characterized by decreased performance and well-being.

Fitness Tests

Standardized measurements used to assess various components of fitness, ensuring they are reliable, valid, accurate, and specific.

Types of Training Methods: Continuous Training

Periods of exercise completed without rest, used to improve aerobic capacity.

Types of Training Methods: Resistance Training

Application of resistance against muscle contractions to improve strength, power, and muscle size.

Genetics in Performance

Inherited traits that can influence physical capabilities and responses to training.