6.4 Training Program design

Warm up, Flexibility training, Endurance training, Resistance training and Cool down

Prepares body for exercise and reduces chance of injury by improving joint efficiency and higher muscle temps

Structured period of work followed by period of rest (interval training)

Use of resistance to muscular contraction which develops strength and strength endurance

Increase joint motion which enhances performance and reduces chance of injury

Limits the effect of DOMS as allows muscles to be resaturated

Progressive overload, Specificity, Variety, Reversibility and Periodization

Gradually increasing the intesnity or difficulty of a workout over time (eg more reps or longer distance run)

Replicating characteristics of a sport in training to benefit performance (eg leg work in gym for football players)

Different drills, exercises or games to keep motivation high and prevent boredom

Performance deteriorates when you don’t train or intensity of training is low. Normally occurs due to injury because of overtraining

Manipulation of training variables to optimize performance and prevent overtraining

Karvonen method, Perceived exertion and training heart rate thresholds

Takes into account difference between resting and maximal heart rate Resting heart rate+ training heart rate (Maximum HR- RESTING HR

220-Age

Light exercise 35-54% max heart rate Moderate exercise= 55-69% max heart rate High intensity exercise= 70-89% max heart rate

How hard the athlete feels the body is working