PE: Training principles and training methods
Training principle frequency
how often the athlete trains. In most cases improvement will be seen 3 or more times a week. This would be different depending on the specificity of training intensities since need less time to recover than higher training intensities
training principle intensity
Workload/effort Refers to the exertion applied during the work phase of the training program.
like % of max HR.
% VO2 max.
speed
training principle time
duration of training activities
length of training program like 12 months
6-12 weeks for aerobic improvement
6-8 weeks for strength and power (anaerobic)
you need at least 30 mins depending on intensity
training principle progressive overload
As a body adapts to a workload the body is able to cope with it better further improve, the workload needs to be increased.
Plateau – to reach a level or period where no change is observed.
Overload – a planned increase in training stimulus to cause a positive long term adaptation
training principle individuality
did everyone do the same training?
-Genetic disposition
-fitness levels
-preparedness
-adaptive response
training principle diminishing returns
do you continue to improve at same rate
As an athlete continues to train, the rate of improvement will significantly slow down the fitter a person gets. An untrained performer will show greater initial improvements than their trained counterparts
training principle variety
why does training need to be changed?
You need to change the program otherwise athletes get bored changing the training occasionally but still focussing on specific energy system's, gains in fitness can still be made
specificity (to sports/activities)
the energy systems used for the sport.
-The fitness components.
-Muscle groups.
-Skills/Movements used.
-The work to rest ratio.
training methods Fartlek
continuous running with random busts of speed (high intensity periods). Increasing the contribution of the anaerobic systems. better for advanced runners
training methods Interval training
Long Interval – work period is dominated by the aerobic system. Work period is 1minute or longer 1:1 or greater (2:1 or 3:1).
Medium Interval – Work period is between 10 and 60 secs or 1:2, 1:3.
Short interval – work period is dominated by ATP-PC system. Work period is under 10 secs or 1:6. Aim is to improve speed.
training methods Continuous training
Involves continuous activity for a non-stop period of time. 70 – 85% of max HR for at least 20 mins aerobic zone
training methods FITT
F- Frequency – (3-4 times per week)
I – Intensity – (aerobic zone 20mins
T – Time – greater than 20mins
T - Type – whole body activities
training method resistance training
Resistance Reps, Sets, Resistance
Isotonic movement that requires muscles to resist weight over a range of motion, causing a change to the length of the muscle.
Isometric It allows the targeted muscle to work at full strength while maintaining a constant speed. A person usually needs to use a special machine to perform these exercises.
training method Plyometrics
Good to enhance power, speed and agility. Also beneficial to endurance athletes who require bursts of speed. Rapid eccentric muscle contraction, followed by a rapid concentric contraction so like fast muscle movement Aim is to increase muscular power by first stretching a muscle then contracting it in the shortest possible time. Low intensity before progressing to harder exercises
training method Circuit training
A sequenced performance of exercises at different activity stations. 2 or 3 times can train different fitness components or energy systems
training method Flexibility
improving performance in speed, strength and power. Reducing injury and DOMS rlease stress and tension of muscles
Designing a training program notes
Should change last 2 days of a program for progressive overload should be between 2-10% increase if its resistance usually change kg of weight
| Quiz |
|---|
| PE: Fitness components |
| PE: Acute responses |
| PE: Energy systems |
| PE: levers |
| PE: Qualitative movement |
| PE: Direct or constraint based coaching |
| PE: Feedback for skill development |
| PE: Learning stages movement skills |
| PE: Characteristics of skills and stages of learning |
| Mod 7 Regulating Gene Expression |
| Mod 6 Protein Synthesis |
| Vocabulary #6This Vocabulary quiz consist of 10 words |
| Factors Affecting the Business Environment |
| lecon 4AFrench 9 |
| 225 |
| IMMIGRTION TERMS QUIZ |
| PE: biomechanicsbiomechanics test |
| OPTA 204 (sleep) |
| Physics |
| French |
| OPTA 222 (Cerebral Palsy) |
| OPTA 222 (Tourette Syndrome) |
| 1510 MIDTERM |
| OPTA 222 (ADHD) |
| demografi |
| PSY113 midterm prep |
| GS PW1A BEGRIPPEN |
| laagland module 3 |
| driving test |
| mode 2 week 2 |
| Astronomy |
| Physics P2a revision - copy x |
| Läkemedel Cellväggssynteshämmare |
| Business Test#2 |
| biology |
| Populuma |
| latijns 3.Alatijn 3.A |
| Neuroscience and control |
| Persuasieve Communicatie |
| greyhoundraise your knowledge on history and training of a greyhound |
| Celler & vävnaderceller & vävnader |
| Läkemedel Pneumeni - ProteinsynteshämmareMakrolider och tetracykliner |
| Blodet & immunförsvaretblodet |
| 1MC615 - SEPSIS & UVI |
| variables and tests. |
| photosnthesis. |
| georiv |
| knoppar |
| Mod 5 Molecular basis of Inheritance |
| Animal/Plant cell anatomy (flashcards)KILL ME PLEASEEE (It's 12:33AM) |
| Different body systems (flashcards)AHHHHHH I hate quizzessssss (also made at 12:26AM) |
| Cell ---> Organism (flashcard)Science test flashcards I might at literal 12:20AM the day before the test. |
| science |
| irregular verb conjugations |
| fractions, decimals and percents |
| Universum NO |
| Cybersecurity Final Exam |
| scisci test |
| Kemet Civilization |
| Soci Test 2 |
| Science testScience test soon need to sturdy. |
| Africanna Studies: Ancient Christian ✝️ Nubia |
| Biology 102 Exam 2 |
| Africanna Studies: Medieval Ghana 🇬🇭, Mali , & Songhai Civilizations I |
| l'approche phénoménologiqur |
| month , day in a week |
| SCIENCE QUESTIONS 10/23/2023 |
| PHYSICAL AND CHEMICAL PROPERTY |
| SCIENCE DEFINITIONS 10/23/2023 |
| numbers 0-100 |
| PHYSICAL OR CHEMICAL CHANGE |
| CLASSIFICATION OF MATTER |
| style academy |
| chapter 7 - 1480 |
| 1MC615- INFEKTIONSSJUKDOMAR - INFEKTION & PNEUMONIVi lever tillsammans med mikroorganismer som inte ska hamna på fel ställe. |
| Kemiprov |
| Homework porter |
| GeografiPrivate |
| bio |
| SOC Term 1 |
| UNESCO TW1 |
| Naturvetenskap |
| PE-Psychological and social principles(paper 2)-Classification Continuums(3.2.1) |
| Amount of substance (Chapter 2) (CHEMISTRY) |
| Spanish unidad 3 |
| Ritningsläsning |
| Literature - Poems |
| hsk3 |
| Chemistry: Group 2 |
| Biologi ekologi |
| Japanese Words - Animals |
| begrippen 2 |
| Japanese Words - Body |
| history of the britons |
| Physics (Unit 3 + 4) |
| Physics |
| Chem: Chapter 6 |
| Bio 105 Lecture 5 |
| Chem: Chapter 5 |
| Government |
| French 4 |
| ene |
| physics unit review |
| jillian |
| periodic table |
| jillian |
| bio |
| African American History: Reconstruction |
| African American History: American Civil War Era II |
| African American History: Colonial Slavery I |
| religion |
| FCS360 midterm 1 |
| Biology - Staying Alive |
| Bio 142 exam 2 part 1/5 - cop |
| chemistry |
| Africanna Studies: Post 25th Dynasty |
| marketing chapter 1-7midterm |
| silk road and trade expansion |
| social ch.02 |
| cancer prostateHBP et cancer de la prostate |
| GRE Words |
| dérivées des fonctions élémentaires |
| règles de dérivation |
| les ajectifs (2) |
| m&m h1 |
| World englishes |
| Marchant de Venise Act 5 |
| macbeth |
| Marchant de Venise Act 4 |
| Marchant de Venise Act 3 |
| Marchant de Venise Act 2 |
| History of museums midtermMidterm |
| Marchant de venise Act 1 |
| Spanish Unidad 2 |
| oog |
| Svenska säkerhetslägetQuiz |
| Byggnadsmaterial_1 |
| basmatte |
| Demokrati/Diktatur |
| Spanish Unidad 1 |
| OrtopedoOrtos - rak + paideia - barn = konsten att göra raka barn |
| Ion formules |
| UNIT 6: Migration |
| Homework |
| Traditions and customs vocab spaish |
| spanish bullfighting vocab |
| fysik |
| UNIT 5: Health |
| german 7 |
| Chem: Chapter 4 |
| Locations words |
| quiz 10 |
| Africanna Studies: 25th Dynasty II |
| BIO |
| Biology 111 Lecture 10 |
| anthropology |
| Pale- pallor |
| Les différences sociales ou « inégalités sociales » en matière de pratique d’APS |
| Les déterminants sociaux de la santé |
| Greek Mathematics |
| théorie socioculturelle |
| rapport au corp 6exam 1 |
| PE- Psychological and social principles(paper 2)-Coach and performer-(3.1.1) |
| Digestive System |
| Nutrition |
| UNIT 4: Democratization, Human Rights and Development |
| chap 29 |
| Bio 142 exam 2 part 2/5 |
| trad chap 10 |
| trad Chap 9Le corp humain |
| Journalism vocab (TV and press)Journalism vocab |
| History of pressHistory of press |
| did the 1920's roar for women in canada |
| UNIT 3: The Agencies of Development |
| airportttt |
| UNIT2 |
| Bio 142 exam 2 part 1/5 |
| Transport Across Cell Membranes(BIOLOGY) (Chapter 4) |
| UNIT 1: Globalisation adn dvelopment |
| criminal justice 1defintion of the criminal justice system, what it includes, the purpose. defining home office , ministry of justice , police and policing , institutional racism, the prosecution service, the court sys... |
| christmas carol |
| disney9 |
| computer architecture |
| computer architecturecomputer science |
| lerato |
| latin ord |
| Transport across cell membranes (BIOLOGY)(Chapter 4) |
| Geneeskunde 1.1.2 stof week 5b deel 1Farmacologie/histologie |
| Revision for B4 Test - Biology - Harry Barnwell |
| Revision for B4 Test - BiologyRevision for B4 Test |
| IslamStarting easy with just question about islam, things you should be aware of as a muslim. |
| Geneeskunde 1.1.2 stof week 5aBeeldvormende technieken |
| Finansiell analys - |
| ProgExam1 |
| DidactiqueQuizz |
| Periodismoperiodismo |
| Oficios y profesionesespanol |
| Madhyama Pratham Instruments Theory |
| Econ Chapter 4 - Elascitity |
| testPrograming |
| Grundämnen kemi 1 |
| FSS - Midterm FlashcardsAll my flashcards for the midterm. |
| PE- Applied Anatomy and Physiology(paper1)- Lever systems-(1.1.4) |
| spanish body parts |
| OPTA 215 ( hearing Loss) |
| PE - Applied Anatomy and Physiology(paper 1)-Types of Contraction-(1.1.2)stretch shortening cycle and types of contractions. - how they effect performance in sport or physical activity. |
| PE - Applied Anatomy and physiology(paper 1)-muscular skeletal-(1.1.1)Muscular skeletal system |
| Droit constitutionnel : 19 septembre 2023 Théorie de l’Etat ; Constitution (l |
| latin ch1 |
| Proteomik |
| UK2 |
| Affinité electronique et electronegativité |
| PA28 POH |
| Geneeskunde 1.1.2 stof week 7Fysiologie |
| CLINICAL PSYCHOLOGY AO1 |
| Kemi |
| konstruktion |
| Scienceidk |
| science |
| Franska |
| chapter 1-6 1480 |
| Energie d'ionisation |
| french test |
| Unit 8: Key terms |
| Proprietés periodiques |
| japanese |
| math |
| La mole |
| all parts of the female pelvis |
| menstrual cycle and hormones |
| OPTA 222 (Spina Bifida) |
| Module 46 |
| amniotic fluid characteristics and functions |
| OPTA 222 (Spasticity) |
| Plancental Functions |
| Spanska v.42 |
| revolutionrevolution fr |
| Module 45 |
| science biologycell biology
organisation
infection and response
bioenergetics
homeostasis and responses
inheritance, variation and evolution
ecology |
| winnipeg general strike |
| influenza epidemic |
| prohibition |
| Lourdes Taukeinone |
| MILITARY HISTORY OF AFRICA QUIZ. |
| Exam 2 |
| Christianity key words and meanings |
| Module 44 |
| stoppkörning torsdag frågor |
| stoppkörning torsdag |
| Module 3 |
| hemkunskap |
| engelska prov |
| Module 2 |
| Physics P2a revision |
| Module 1 |
| spaans |
| APCO 1P01 Midterm Cue Cards |
| geneeskunde 1.1.2 stof hoorcollegecollege |
| Materia |
| Los indocumentados - problemas (1.3) |
| Riptide |
| unit 1 glosor |
| HRM exam prep |
| SpanskaSpanska |
| kemi oxidationstal |
| kemi |
| Labour studies test one |
| studiesnooo |
| indigenousindigenous studies |
| Africanna Studies: Akan States , Forest Empires & Civilization |
| Africanna Studies : Yoruba , Oyo , & Dahomey Empires |
| Africanna Studies: 25th Dynasty I |
| the 1920's didn't always roar |
| SOCI 2P00 Midterm |
| minor-majorbleghh |
| vocabrhehehu |
| Africanna Studies: Middle Kingdom |
| Africanna Studies: New Kingdom |
| les ajectifs |
| Skills Labs - Hands and Feet |
| Finansiell analys - copy. |
| Africanna Studies: Old KingdomExplore the 36th Century B.C Chiefdom of Ta Seti , the 32nd Emergence of Egyptian Civilization and Kemet Civilization and their dissolution |
| history 1920's economically roaring? |
| Skills Labs 28/09/2023 |
| Tyska v.41 |
| physics 25/09/2023 |
| Frans ww - etre - F-NaRe YoU gOnNa FiNiScH tHaT cRrRrRoIsAnT? |
| American sign language module 2 |
| Frans ww - avoir - F-NUN, DEUX, TROIS, QUATRE, CINQ, SIX, SEPT, DIX, NEUF, HUIT |
| FilmMedia |
| stoppkörning onsdag2 |
| stoppkörning onsdag |
| carbohydratescarbohydrates |
| history canadian lifestyle 1920's |
| spa |
