Training Methods
Training Principles
Monitoring and Recording
Components of a session
General
100
Maintaining the same intensity of 70-85% max HR for at least 20 minutes to improve aerobic power
What is continuous Training?
100
Tailoring a program and sessions to the specific needs of an athlete's sport, position and other physiological requirements
What is specificity?
100
Data that is derived from feelings, experiences, opinions and thoughts.
What is subjective data?
100
The section of a session where an athlete mentally and physically prepares for exercise.
What is a warm-up?
100
The best training method for improving muscular strength and hypertrophy
What is resistance training?
200
Random intervals of work and rest to improve aerobic power.
What is fartlek training?
200
Measured using % of HR Max, % or VO2 Max, RPE or % of 1-Rep Max.
What is instensity?
200
Physical factors that affect training performance such as sleep, hydration, soreness, sleep and nutrition
What are physiological considerations?
200
The final phase of a RAMP warm-up, where sport specific exercises are incorporated
What is potentiate/prepare?
200
Muscle contractions where force is produced as the muscle in increasing in length
What is an eccentric contraction?
300
A specific method for improving anaerobic capacity with longer rest periods.
What is short interval training?
300
The characteristics that distinguish one performer from another, such as training status and genetic predisposition.
What is individuality?
300
Mental considerations that affect peformance such as energy levels and emotional status
What are psychological considerations?
300
A type of stretching, ususually completed in a cool down, which aims at increasing range of motion by holding a stretch for a specific amount of time
What is static stretching
300
The energy system targeted from short interval training
What is ATP-PC?
400
Completing a series of different exercises to target multiple fitness components.
What is circuit training?
400
The effects that occur when training ceases, or when training load is less that required.
What is de-training?
400
Any device that measures physiological changes such as HR, Brain activity or body tempreture.
What are physiological sensors?
400
The phase of a session where work is done to target specific energy systems and fitness components
What is conditioining phase?
400
Can be implemented by changing intensity, frequency, or duration.
What is progression?
500
A type of flexibility training where a muscle is stretched through its full range of motion, then contracted isometrically against an immovable resistance.
What is PNF (Proprioceotive neuromuscular facilitation) stretching?
500
What is tapering?
500
Data that is delivered at the same time as it collected
What is real-time data?
500
A type of soreness which can be felt 12-24 hours after unaccustomed strenous exercise.
What is DOMS (Delayed onset muscle soreness)
500
A high-explosive training method suited towards muscular power
What is plyometric training?