do you understand the dose response curve
see google doc
what are the 4 principles of psychological conditioning
Overload
Specificity
Individual Differences
Reversibility
How is overload achieved
by manipulating a combination of training frequency, intensity and duration.
what should you NOT DO when overloading
Don’t increase all these variables over a short period of time.
Also, do not do too much too soon.
define: specificity principle
each sport has specific needs built on a base of general conditioning and FMS.
what are the three things that training is specific to ?
Physical fitness component
Exercise Mode
Energy system
What are the basic tenants of a well designed training program ?
- Recognize the major energy system(s) utilized in a given activity or sport.
- Through the overload principle construct a training regime that will develop that energy system or systems more than any other.
- Specific movement patterns (and hence muscle groups) must be trained
what is the Reversibility Principle
you dont use it, you lose it
define: macrocycle, mesocycle, microcycle
- macrocycle: overloading the body and stressing the components of
fitness in a sequential manner over a year plan - mesocycle: breaking down a year on training into phases
- microcycle: segments of mesocycle (period of a few weeks)
Quiz Yourself:
Which statement is false?
A. The need for more complex training increases as fitness
increases
B. Achieving your genetic potential in strength and VO2 max
is not possible.
C. All fitness research is conducted on university students
and should not be trusted.
D. Fitness assessments can be useful for all (even 80 yearolds)
E. None of the above are false.
?
Quiz yourself: The definition of tapering is: A. Complete rest for a week prior to a key event B. a training block designed to improve fitness levels C. stabilizing a joint D. attaining optimal overload E. a planned reduction in training loads
E. a planned reduction in training loads
