Progressive overload
What are the principles of training?
Progressive overload, specificity, reversibility, variety, training thresholds, warm up and cool down
What is specificity?
What is reversibility?
1. Using the same energy systems, skills, muscle groups and components of fitness training as to what are used in game.
2.reversibility refers to the loss of physiological gains.
What is variety?
Refers to using different forms of suitable training to avoid boredom.
What is warm up?
What is the aim of warm up?
1.Refers to the physical and mental preparation prior to sport and physical activity. (Should last 10-15 min)
2.to increase blood flow, increase body temp and increase elasticity of the muscles, tendons and ligaments.
What is thresholds?
Refers to the minimum amount of exercise (effort) necessary to produce a training effect.
What is progressive overload and how can it be achieved?
progressive overload refers to the gradual increase in intensity or duration of exercise to cause positive physiological adaptations to systems or tissue. Can be achieved by changing the intensity, duration or training load, and frequency.
What are some examples of aerobic and strength training in relation to specificity?
Soccer(aerobic capacity)= running 2km, swimming 10 laps
Rower(strength-power)= shoulder press, lat pull downs, bicep curls.
Why is variety vital in an athletes training?
Keeping athletes interested in their training will assist in achieving performance targets. Mental well being is vital to maximise performance
What is cool down?
What is the aim of cool down?
1.Refers to the gradual decreasing of intensity after the game/performance.
2.prevent blood pooling by circulating blood through the kidneys and assists with the removal of lactic acid.
What is the aerobic threshold and what are the characteristics of it?
Refers to the lowest level at which we can work to make aerobic fitness gains. It refers to a level of exercise intensity which is sufficient to cause an aerobic training effect. (70% MHR)
What occurs if there is too much or too little overload?
Too much= injuries
Too little= decrease in training effect
Why does reversibility occur?
Because training has stopped, become less frequent or reduced in intensity. The rate of reversibility is dependent upon how long and how frequent one has been training.
How is the variety principle applied to aerobic training?
A triathlon runner can switch between running and sprinting and finish with a swim, including variety through various aerobic performances enhances the aerobic skills whilst maintaining well-being.
What does warm up lead to for an athletes erformance?
Leads to reduced rate of injury, increased range of motion and improved performance.
What is the aerobic training zone?
Refers to a level of intensity which causes the heart rate to be high enough to cause significant training gains. Approximately 70-85% MHR.
How is the progressive overload principle applied to strength training?
Progressive overload is applied by gradually increasing the resistance (weight load) continuously as the body adapts. Results in muscle hypertrophy.
What is an example of reversibility?
E.g if an athlete has only been training twice a week for a month the losses will be fast and significant compared to an athlete that trains all year round that will find their drop off far less.
How is the variety principle applied to strength training?
E.g a soccer player can train legs and core day 1, arms and back day 3, and Pilates in between (day 2) to ensure strength while enhancing psychological well-being.
What does cool down lead to in an athletes training program?
Cool down reduces muscle soreness and aids recovery.
What is the anaerobic threshold?
Refers to a level of intensity in physical activity where the accumulation of lactic acid in the blood increases very quickly. (85-90% of MHR) it is characterised by the lactic accumulation and reduced efficiency of muscle performance.
How is the progressive overload principle applied to aerobic training?
Progressive overload is achieved by gradually increasing the work load over time. Increasing duration of running sessions will force the heart to pump more blood (increasing cardiac output) and improve the working muscles ability to take up more oxygen (increasing oxygen uptake)
Why is specificity important for an athletes training?
The greatest gains in performance will be achieved when the activity in the training program resembles the movements in the game or activity.
What are some examples of variety within the training of different sports.
E.g using touch football skills in netball
E.g pool swimmers doing ocean swims
E.g marathon runner cycling or swimming
what are some aerobic and strength training examples correlating with warm up and cool down.
Aerobic- runs, cycles, and swims
Strength- calisthenics= push ups, sit-ups etc)
What is the lactate inflection point?
A point beyond which a given power output cannot be maintained. It is characterised by lactic acid accumulation and decreased time to fatigue.