Principles of Training

Progressive Overload

Specificity

Reversibility

Variety

Training Thresholds

Warm up and Cool down

ensuring training sessions use multiple types of training methods

Needed for training

prevent boredom

ensures complete and full development of fitness

without vairety can result in reduced training effort

Training adaptaions only last for as long as training continues

if training stops detraining effect occurs

athletes lose the physiological adaptaions they gainned

training benefits are reversible if training sessions missed

if 2-3 weeks of training missed athletes experience greater decrease in strength than in aerobic fitness

normally 2 sessions per week are needed to maintain adaptions

for elite athletes training can stop because it is the end of the seson of injury has occured

detraining can be avoided by mainting some level of activity in the off season or trying to do safe ( allowed by doctor) exercise while injured

eg. Running at a beach instead of local park, using dumbells instead of barbells, changing the exercises in a circuit

Warm up

prior to competiton and training can enhance peformance

increase ROM

Protect against injury

Cool down

normally involves low intensity exercise

General warm up 5-10 mins is normally followed by a 10-15 minute specific warm up

prepare the athlete physically and mentally

Team sport General - skipping, running backward and sideways, Dynamic flexibility will be included with leg kicks, walking lunges and arm swings

Specific component of warm up - skills such as passing, running with the ball, hitting tackle pads

gradual decline in body temperature

less likely to have delayed onset muscle soreness

to continue to improve and have physiological adaptions progressive overload is needed

increases the level the athlete has become accustomed to

if training is not changed/ increased the athlete is likely to not experience any improvements

Ways overload can be achieved

increasing intensity of exercise or resistance

increasing number of reps or overall training session

increasing duration of training session

increase frequancy of training session

decrease recovery periods between reps or sets

changing the type of activity

upper limits of training zone which will bring about improvments in fitness

Can be measured by VO2 max, or % of Maximum heart rate

training is specific, ie to the sport being trainned for

Specificty refers to the muscle group trained, the speed of training, the intensity of training, the movements of training and the energy systems utilised

ie for a marathon runner, training should be done at a similar pace/ intensity of competions to try and replicate the sport as much as possible in training

Aerobic threshold and Anaerboic threshold are the 2 main training thresholds

Aerobic threshold is 65%- 70% of MHR

Anaerobic threshold is 80%-85% of MHR

High the intensity the higher the gains

Resistance training thresholds

Maximal Strength Power gains

Muscular endurance gains

12-15 RPM needed

1-6 Reps to improve Maximal Strength

8-12 reps to improve strength