Training Principles
Training Principles
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Training Principles
Acitivty:
What could each of the following terms means? With little or no prior knowledge predict how each of the following could be implemented into a training program?
Progressive Overload
Specificity
Reversibility
Variety
Training thresholds
WarmUp/Cool down
* Share your ideas with the class
Training Principles
Progressive overload
Progressive overload implies that gains in fitness will occur only when the training load is greater than normal and progressively increased as improvements in fitness occur. The adaptations won’t occur if the resistance is either too small or too big.
Specificity
Specificity implies that the effects of a training program will be specifically related to the manner in which the program is conducted. It draws a close relationship between activities selected for training and those utilised in a game or event. It implies that greatest gains will be made when an activity in the training program resemble the movements in the game or activity.
Specificity applies to the muscle group trained, the speed of training, the intensity of training, the movements of training and the energy systems utilised.
Reversibility
In the same way that the body responds to training by improving the level of fitness, lack of training causes the opposites to occur. It is referred to as the “detraining effect”.
Reversibility is the fact that when training stops the adaptations made are lost. Adaptations are generally lost at a similar rate to which they were gained.
Athletes need to avoid the reversibility that will occur if training ceases. Training can cease for multiple reasons, the two main reasons are: injury and the end of a season. Reversibility can be avoided by maintaining some level of training during the off-season or when injured. This is more problematic for an injured person, but can be achieved by training the uninjured parts of the body while recovering.
Variety
Using the same drills and routines can become bored and unproductive. Because of this the coach must continually strive to develop the required attributes using different techniques to ensure that the athlete is challenged not only by the activity but also by the initiative and implementation.
Training thresholds
Thresholds generally refer to a specific point which, when passed, takes the person to a new level. The lowest level we can work and have fitness gains is the aerobic threshold. The highest is the anaerobic threshold.
The aerobic threshold is approximately 70% of maximum heart rate. This level is sufficient to cause a training efferct.
The Aerobic training zone is when the athlete is working above the aerobic threshold and below the anaerobic threshold.
The anaerobic threshold is approximately 85% of MHR. Exercise beyond this point will see are marked increase of lactic acid build up and therefore fatigue and the cessation of performance.
Warm-up/Cool down
Purpose of warm-up: reduce risk of injury, increase body temperature, mentally prepare athlete, and stimulate cardiorespiratory system
Purpose of cool-down: minimise muscle stiffness, disperse lactic acid, build up and replenish energy stores
Application:
Plan a warm up and cool down for your selected athlete.
Be specific including each activity/exercise and justiifcation of why it has been included.
Activity: Watch the 16 minutes warm-up below of Swifts and Firebirds.
What are the different aspects of the warm-up? Justify why each exercise/activity been included.
Clickview FAP TRAINING - https://clickv.ie/w/jMZl
View the above 20minute video and answer the following quetions:
Explain why assessment plays a vital role in the development of effective training programs.
Discuss how a netball player could minimise the detraining effect of reversibility following an ankle injury.
Outline how a soccer coach might implement the principle of variety while still incorporating specificity in their aerobic program.
Explain the purpose of the warm up.
Sam is an 18 year old elite basketball player. Use the principles of training to design a program to improve Sam’s rebounding height
Explain how and where plyometric activities may be used in a resistance program.
Using the following terms, fill in the gaps below.
Fartlek, isotonic, callisthenics, PNF, isometric, dynamic, resistance, plyometrics, circuit, aerobic, anaerobic, isokinetic, static, interval.
If an athlete wished to improve their aerobic conditioning the athlete should work closer to their _____________ threshold. In order to improve strength it is necessary for an athlete to increase ____________. Continuous training that incorporates periods of high and low intensity work is called ______________ training. ‘Exercise stations’ are used in ______________ training. Typically this type of training is used to improve _____________________. Push-ups, sit-ups and burpees are examples of __________________ that may be used as part of a warm up. Placing the muscle in a lengthened position and performing a isometric contraction for 10 seconds and then increasing ROM is known as _______________ stretching. ________________ is a form of power training involving a rapid prestretch (eccentric contraction) of a muscle group followed immediately by a powerful concentric contraction. Tension created in a muscle without a change in joint angle is called an______________ contraction
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