Chapter 10 - Training program principles

Question 1

Specificity

Answer 1

Is the process of replicating the characteristics of physical activity in training to ensure it benefits performance

Question 2

Intensity

Answer 2

Exertion level or how hard the athlete is working during the period of time
- measured in (HR bpm)
ATP-PC: 95% + MHR
Anaerobic Glycolysis: 85-95% MHR
Aerobic: 70-85% MHR

Question 3

Time / Duration

Answer 3

• Refers to the length of a training session
• The length of a work interval within a training session
• The length of the overall training program
  Aerobic gains: Min 20 mins (70-85% MHR)
  Anaerobic glycolysis: 10-60 seconds
  ATP-PC: No longer than 10 seconds

Question 4

Overload

Answer 4

• Places the body under new stress (load) after it has adjusted to previous loads in effect to bring about improvements
• Adjusting should be in the range of 2-10% increased -> minimise risk

Question 5

Frequency

Answer 5

• The number of training sessions needed per week to ensure improvements are achieved for desired fitness components/ energy systems
• Improvements: min 3 sessions per week
• Maintenance: min 2 sessions per week
• Aerobic - 3 to 6 days
• Anaerobic - 3 to 5 days

Question 6

Lactate inflection point (LIP)

Answer 6

• Working at your aerobic maximum to a point, until you’re anaerobic glycolysis system takes over
• Is the highest point where there is a balance between lactate accumulation and removal from the blood
• It represents a person’s highest steady-state intensity

Question 7

Variety

Answer 7

• Introducing changes to a training program by incorporating different training stimuli whilst keeping the training sessions specific to the training goals
• Used to increase motivation
• Ex. Running on different surfaces, like track, road, beach grass. Dumbbells instead of barbells.

Question 8

Detraining (reversibility)

Answer 8

• Occurs when training ceases (injury, illness, break) and sees a rapid return to pre-training levels
  During offseason it’s important to maintain 2X per week

Question 9

Maintenance

Answer 9

• 2x per week to ensure fitness adaptions don’t disappear
• Used to recover over an offseason, both physiologically and psychologically

Question 10

Diminishing returns

Answer 10

• An untrained person will show greater initial improvements in response to training than their more trained counterparts
• As performance gets close to their potential, their rate of improvement will slow

Question 11

Individuality

Answer 11

• So then training programs must be ‘tailored’ to suit the individual’s needs
• Everyone is different (age, gender, fitness levels, genetics etc.)

Question 12

Overtraining

Answer 12

• Decline in performance and/or mental state
• Often caused by not enough rest which allows adaptations to occur