what are training principles and what do they mean?
- Specificity - specific to energy systems, fitness components, muscle groups and positions within a given sport
- Intensity - amount of effort applied in a training activity
- Duration - length of time required to improve in a training program
- Frequency - how often one trains per week
- Progressive overload - involves gradual increase in workload done by athlete
- Reversibility - loss of physiological performance (detraining) occurs as a result of a person terminating a regular training program
what are training methods and what do they mean?
- Resistance training - series of exercises using a resistance which stress various muscle groups to improve strength, power, muscular endurance and speed.
- Interval training - series of repeated bouts of exercise interrupted by rest periods to improve speed, power and agility.
- Continuous training - used to improve aerobic fitness and muscular strength
- Circuit training - combination of high intensity aerobic and resistance training completed in a given time to develop agility, muscular endurance, strength and power
- Fartlek training - modified version of continuous training involving continuous activity interrupted by random changes in pace to develop aerobic endurance
- Flexibility - static stretching, dynamic stretching and proprioceptive neuromuscular facilitation (PNF)
- Plyometrics - involves rapid movements aimed at using strength and elasticity in the demands of what you are training for to improve power by increasing speed
define cardio-respiratory endurance and list the factors affecting it
the ability of the body to work continuously for extended periods of time. e.g. swimmer.
- VO2 Max
- Age
- Level of physical conditioning (fitness)
- Gender
- Hereditary
- Muscle fibre type
define muscular strength and list the factors affecting it
the maximal force a muscle can generate for a single maximal effort. e.g. scrum in rugby
- Age
- Muscle Cross Sectional Area (CSA)
- Muscle fibre type
- Limb and muscle length
- Speed of muscle contraction
- Gender
define muscular endurance and list the factors affecting it
capacity of a muscle to work continuously e.g. stomach muscles whilst performing continuous sit ups
- Tolerance of waste products
- Muscular strength
- Aerobic fitness
- Muscle fibre type
define flexibility and list the factors affecting it
range of motion around a joint
- Age
- Gender
- Joint structure
- Warm up
- Muscle length and strength
- Injury
define body composition
body’s relative amount of fat to free mass in the body
define agility
ability of an athlete to change direction whilst maintaining speed and balance
define balance
body’s state of equilibrium
define coordination
the skillful and effective interaction of movements
define reaction time
time between receiving a stimulus and starting a response
define speed and list the factors affecting it
distance traveled per unit of time
- Muscle fibre type
- Flexibility
- Muscular strength
- Tolerance of waste products
- Technique
- Air + water resistance
define power and list the factors affecting it
ability to apply force quickly and explosively - Muscle length - Muscle fibre type - Age - Gender Muscle Cross Sectional Area (CSA)
