Principles of training
- Created by: skye_tanner
- Created on: 15-06-16 14:11
View mindmap
- Principles of Training
- MRS VOP
- MODERATION - a balance between too much and too littler
- REVERSIBILITY - reversing a response to physical inactivity 'atrophy' the decrease in the size of muscle cells occurs approx. 48 hours after activity
- SPECIFICITY - training activity must reflect the demands of the sport.
- the individual - each performer has a different rate of adaption in response to different training types due to genetic variation
- the sporting activity - the energy systems, fitness components, movement patterns, muscle fibre type
- VARIENCE - training needs to be varied to prevent boredom and lack of motivation, helps prevent repetitive strain injuries
- OVERLOAD - when the body is working harder than its normal capacity and therefore adapting to training (FITT)
- PROGRESSION - gradually increasing workload
- Periodisation
- the organised division of training into a number of specific blocks, periods & phases
- Objectives - to ensure athletes progressively develop to reach a skill / physiological peak at the correct time for an ultimate sporting target
- Macro-cycle = long term plan / goal of training, typically lasting at least a year
- Meso-cycle = medium term plan / goal of training, typically lasting between 4 and 16 weeks
- Micro-cycle = short term plan / goal lasting one week
- pre-season, competition season, off-season
- Benefits
- ensures many of the principles of training are used in the training programme
- moderation helps to prevent excessive overload and ensure there are adequate adaptions
- Warm up
- pulse raising activity, mobility and stretching
- Benefits
- reduces injury
- release of synovial fluid lubricates joint structure
- redistribution of blood flow
- improve enzyme activity for cellular respiration
- elasticity of muscle / connective tissue
- muscle temperature increases, increasing speed and strength of contractions
- Cool down
- pulse reducing activity, active stretching
- Benefits
- maintains venous return, stroke volume, cardiac output, minute ventilation and blood pressure
- gradually reduces muscle temperature
- muscles return to their pre-exercise state
- reduce the risk of injury and DOMs
- prevents blood pooling & speeds up the removal of lactic acid
- types of training
- Continuous
- exercise at a steady intensity from anything above 30 minutes
- long distance endurance athletes
- Fartlek
- changes in pace, incline and surface
- prevent boredom
- stimulate game situations
- interval
- period of work dispersed by periods of rest or recovery
- training around the aerobic threshold has been proven to increase aerobic capacity
- Continuous
- MRS VOP
Comments
No comments have yet been made