Flashcards
WCC VCE PE: Training Principles
Flashcards do conjunto (13)
- 1Training PrinciplesSpecificity
Intensity
Time
Progression
Frequency
Maintenance
Variety
Diminishing returns
Detraining
Type
Individuality
Overtraining - 2SpecicifityTraining needs to be specific to the activity you are training for.
The Fitness components, Energy Systems, Muscle groups & Movement Patterns. - 3IntensityIntensity will depend on what energy system you are focusing on.
AEROBIC ZONE: 70-85% max HR
ANAEROBIC ZONE: 85-100% max HR
Can be measured by METS, Borgs RPE, %maxHR, talk test - 4TimeCan mean 2 things
1) How long a session lasts (at least 30mins for aerobic activities)
2) How long a training program goes for (12 weeks to see improvement in aerobic capacity) - 5ProgressionProgression should be applied when adaptations have occurred in the athletes body.
GUIDELINES
only change one factor at a time
Intensity change by max 2%
Duration (work or rest), Load (sets/reps/weight) by max 10% - 6FrequencyTo Improve: minimum of 3 sessions per week
To Maintain: minimum of 2 sessions per week - 7Diminishing ReturnsThe closer an athlete gets to the genetic potential, the harder/slower it will be for them to improve
- 8MaintenanceTo maintain ones current fitness levels, you must train at least 2 times per week
- 9VarietyIncorporating variety into a training program will aid in the motivation of the athlete.
Can be done by changing the type of activity (running>cycling), Location (treadmill>park) or who you train with. - 10DetrainingTraining effects are reversible. If exercise is reduced in intensity or stopped completely (due to lack of motivation or injury) then you lose the benefit of it.
- 11TypeType is the training method, exercises or activity being undertaken
- 12IndividualityTailoring a program to the needs of the individual.
Factors to consider include fitness levels, preparedness, genetic predisposition. - 13OvertrainingOvertraining occurs from insufficient recovery time
Other factors to include:
• appropriate training volume
• appropriate frequency, duration and/or intensity of training
• adequate nutrition and hydration
effective monitoring of physiological, psychological and sociological aspects
Informações
- Descrição
- These flashcards test your knowledge of the training principle and their correct application
- Criado por
- Tim Hodge
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