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Training Principles (Training Zones (Progression (Workload needs to be…
Training Principles
Training Zones
Time
Can refer to the length of a training session or the length of the training program. Training programs should be at least 6 weeks long (with 12 weeks being ideal)
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Progression
Workload needs to be increased once a performer becomes accustomed to the training to enable +ve adaptations to occur. Not enough stress placed on body = adaptations plateauing. Overload is applied to training to enable adaptations to occur by changing: Time of work; amount of resistance; no. of sets; no. of sessions
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Specificity
Replicating characteristics of PA in training. An athlete should train the specific: Energy systems; fitness components; muscle groups; skills required
Overtraining
Occurs when there is insufficient rest between training sessions or too much overload is applied. Common symptoms are: persistent sore muscles; fatigue; decreases in performance; chronic injuries; decreased concentration. Training diaries and logs help to identify signs of over training
Intensity
Refers to the level of exertion applied during the work phase of a training session. It can be measured by: % max HR; % VO2 max; RPE; Accelerometers; GPS tracking
% of HR max
Predicted by 220 - age OR 208 - 0.7 x age. %VO2max is measured off an athlete's VOZmaximum. To convert %VO2max and %HRmax add 10% (e.g. 75-85% VO2max = 85-95% HRmax)
RPE
The rate of perceived exertion felt by the performer. It is a subjective measure that is scored out of 10
Frequency
Number or training sessions per week to ensure improvements. Need to allow for recovery and rest time. To improve train 3-4 times a week; to maintain train 1-2 times a week
Catabolic effect is the destructive metabolism (breakdown) of muscle tissue and other compounds in the body. Anabolic effect is the building of proteins and muscle tissue. If the frequency is too high then the body may not have enough time for the anabolic effect