WK4

Flashcards covering the key vocabulary from SPS3105 Week 4 lecture.

Programming

The process of 'micromanaging' the delineated stages of training, creating organization within programming components and ensuring variation to optimize long-term adaptations.

Periodization

The 'macromanagement' of the training process over time, allocating time toward various fitness phases that align strategically based on a competition calendar.

Volume

One of the primary training factors manipulated within a training program, incorporating the time or duration of training, distance covered, or number of repetitions performed.

Intensity

A qualitative component of work performed, often related to neuromuscular activation within a resistance training setting.

Density

Frequency of training sessions, or frequency of repetitions performed per unit of time.

Complexity

The degree of sophistication or biomechanical difficulty of a movement or skill.

Warm-Up

A training session section designed to prepare the athlete, following the RAMP protocol (Raise, Activate, Mobilise, Potentiate), and should take no more than 5-10 minutes.

Main Session

The main portion of a training session, where exercise order should follow a logical sequence from core exercises to accessory to auxiliary exercises.

Cool-Down

A training session section targets the restoration of function and reduction in arousal, commonly involving flexibility or mobility work, and should take no more than 5-10 minutes.

Needs Analysis

The initial step in designing a training program, ensuring training aligns with movement priorities, physical qualities, injury sites of the sport, and the athlete's physical status and annual plan.

Exercise Selection

Exercises categorized as Core, Assistance, or Auxiliary, selected to align logically with the demands of common movements in the sport.

Exercise Selection - Specificity

Exercises should be selected based on the physical adaptations that you're trying to develop.

Principle of Dynamic Correspondence

A set of criteria that describe the relative similarity between training activities and a chosen sport skill/movement.

Amplitude and Direction of Joint Movements

Refers to the range of motion or degree of displacement during a movement.

Accentuated Regions of Force Development

Refers to the specificity of muscular effort and force application throughout a movement.

Dynamics of Effort

Refers to the force-velocity characteristics of training means.

Rate and Time of Maximum Force Production

Training should use tasks that have similar time constraints to sports-specific movements.

Regime of Muscular Work

Denotes the type of muscle actions that should be targeted during training, also inclusive of the stretch-shortening cycle.

The Multi-Joint Movement Strategy

Coaches must consider the multi-joint pattern of movement during sport.

Training Frequency

The number of sessions completed in a given time period.

Exercise Order

The order of the exercises chosen in the program should be logical.

Training Load and Volume

The work and intensity required of the athlete should be aligned with the portion of the annual plan that the athlete is in, and is also dictated by the complexity of the exercises chosen.

Rest Periods

Rest periods should be aligned with the aims of the training session.