Training Program Principles - Part 1

Question 1

How many principles does a training program have?

Answer 1

12

Question 2

List all 12 Principles

Answer 2

• Specificity
• Frequency
• Intensity
• Time
• Type
• Progression
• Individuality
• Diminishig returns
• Variety
• Maintenance
• Overtraining
• Detraining

Question 3

What is specificity principle?

Answer 3

Refers to wether a training program trains the demands of an athlete’s sport, including the relevant fitness components. energy system usage and major musce groups.

Question 4

How can specificity of training be determined?

Answer 4

Through an activity analysis

Question 5

What are the key factors identified through an activity analysis?

Answer 5

1. Energy System Usage
2. Fitness Components
3. Major Muscle Groups

Question 6

How does energy system usage affect specificity?

Answer 6

• Must be relevant for individual position
• Work to rest ratios should replicate scenario in game

Question 7

How do fitness components affect specificity?

Answer 7

• Major fitness components should be identified and trained
• Fitness components should be relevant to position in game

Question 8

How do major muscle groups affect specificty?

Answer 8

• Focus on key muscle groups
• Also find balance within the body

Question 9

Which muscle groups and components should be trained regardless?

Answer 9

Core stability and strength exercises should be included in all training programs

Question 10

How do skill frequencies affect specificity?

Answer 10

• Will allow athlete to work and train relevant muscle groups and joint actions

Question 11

What does Frequency principle refer to?

Answer 11

How many times a session is conducted a week

Question 12

How many sessions are required to improve?

Answer 12

3

Question 13

What is catabolic effect?

Answer 13

Breakdown of muscle tisue due to exercise

Question 14

What is anabolic effect?

Answer 14

Repair of muscle tissue due to rest

Question 15

What occurs when there is a high frequency and insufficient rest?

Answer 15

Without sufficient rest, the anabolic effects will be greatly reduced

Question 16

How do we ensure anabolic effects are experienced?

Answer 16

Having a rest day(s) for fatigued muscles between sessions

Question 17

When do people accelerate their chronic adaptations?

Answer 17

When they begin to improve and are accustomed to the program

Question 18

How can frequency be successfully increased?

Without reducing anabolic effects?

Answer 18

• Combination of training methods (eg: short interval and plyometrics)
• Split-routines (eg: raining different muscle groups separately)

Question 19

Which type of athletes can train more often and why?

Answer 19

• Endurance athletes
• May train even twice a day
• Events have lower catabolic effect that anerobic sessions
• Alos build recovery runs into program

Question 20

What is Intensity Principle?

Answer 20

Level of exertion during work phase of training session

Question 21

How is chosing a certain intenisty important?

Answer 21

• Ensures athlete is working at appropriate level which is vital to make sure energy system and fitness components are targeted and developed
• Also ensures specificity

Question 22

Describe relation between duration of traning sessions and intensity

Answer 22

Higher intensity means lower training duration

Question 23

What are the main ways of measuring intensity?

Answer 23

1. % max Heart Rate
2. RPE (Rate of Perceived Exertion)
3. % 1RM
4. % of VO2 max
5. Accelerometres
6. gps

Need to know bolded ones thoroughly

Question 24

State % Max Heart Rates for each energy system

Answer 24

• 95-100% = ATP-PC System Use 100%
• 85-95% = Anaerobic Glycolysis System Use 90%
• 70-85% = Aerobic Training Zone Use 80%

Question 25

State the RPE for each energy system

Answer 25

* 10 = ATP-PC System * 8-9 = Anaerobic Glycolysis System * 6-7 = Aerobic Training Zone

Question 26

What is 1RM?

Answer 26

I repitition maximum

Question 27

List some benefits of Heart Rate Monitoring

Answer 27

* **Easy** to measure (many devices can measure it) * Very effective for **aerobic activity**

Question 28

List some disadvantages of Heart Rate Monitoring

Answer 28

* **Less accurate for anaerobic activities or short duration movements** (lag in heart rate) * Gives **higher reading for upper body or swimming exercises** (need to subtract 10 beats per minute)

Question 29

List some advantages of RPE

Answer 29

* Better for measuring Anerobic or short duration activities (no lag)

Question 30

List disadvantage of RPE

Answer 30

* Athlete may tell coach/trainer a rating they want to hear and not what rating truly might be