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6.4 - Principles of Training Program Design

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Last updated almost 5 years ago
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Question 18
18.

What RPE scale is specifically designed to be used with children?

Question 19
19.

What RPE scale is specifically designed to be used with adults?

Question 20
20.

What RPE scale is designed based on the activity?

Question 21
21.

Why is heart rate used to monitor exercise intensity?

Question 22
22.

Describe how a 200 m butterfly swimmer could apply the principles of specificity and overload to their training programme.

Question 23
23.

Distinguish between a macrocycle and a mesocycle when planning periodization of training.

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Where a person works for long periods of time to exercise their heart, lungs and large muscle groups
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Having variation in your training program can help an athlete keep motivated & can prevent the athlete from plateauing in their fitness
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Usually consists of light continuous activity which builds in intensity/aerobic activity to help warm up the body/ loads the blood with oxygen
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
How hard you are working - calculated a variety of ways such as from working heart rate and comparing to HR max, perceived exertion
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Involves training the muscles, energy system and skills that you will need and use in your sport
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
A program needs to gradually increase in its demands beyond the current load in order to gain improvement
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
The number of trainings per week
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Usually done as part of the warm-up and cool down phase & may increase flexibility/reduce injury
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
The organization of the training into distinct periods where specific components are done first before others in order to maximize the training effect
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
If you don't train or cannot train at all, you will gradually lose any gains you made from your training
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
This could be walking or jogging with others/this is to help motivate individuals
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Stretching of the body to help improve the range of movement/ can be dynamic, static, PNF
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
To train harder/place systems under greater load than normally encountered - can be achieved through adjusting frequency, intensity and duration
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Activities such as running, swimming, cycling, rowing, HIIT, resistance training, plyometrics, intervals, etc.
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Done at the end of the exercise session to enable the body to gradually come back to a resting state
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Loading the muscles while doing exercise to help promote the maintenance and growth of muscle tissue
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Can refer to the length of a training session or the length of a training programme
Flexibility Training
Stretching Activities
Warm-up
Resistance Training
Endurance Training
Cool-down
Recreational & Sport Activities
Progression
Reversibility
Overload
Specificity
Periodization
Variety
Frequency
Intensity
Type
Time/Duration
Mesocycle
Annual plan
Mesocycle
Peaking for the goal competition of the year
Macrocycle
The three phases of a __________ are preparation, competitive, and transition
Macrocycle
Phase of training with a duration of between 2–6 weeks
Mesocycle
Preparatory phase will usually consist of 4–6 micro-cycles (but this can vary depending on the sport)
Macrocycle
Specific block of training that is designed to accomplish a particular goal