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