Unit 6.4: Principles of Training Program Design

Systmatic, repeated performance of structured exercise sessions over a period of time, with the achievement of a specific goal in mind

• Warm up/Stretching • Cardio-Respiratory Endurance Training • Cool down and stretching activities • Flexibility activities • Resistance Training • Recreational Activities

• Consists of light continuous activity which builds in intensity • Aerobic actvities that help warm up the body and loads blood with oxygen • Stimulate release of adrenaline, increasing speed of oxygen delivery through vasodilation • Decreases viscosity of blood allowing for better blood flow to working muscles • Increases blood temperature

• greater enzyme activity (increased glycogen metabolism) • Increased muscle contractility and elasticity of muscle fibers • Increased speed of nerve impulse conduction • Increased production of synovial fluid, improving joint efficiency

• Where a person works for long training periods of time to exercise heart, lungs and large muscle groups • Incorporates use of cardio-respiratory system and musular endurance

Continuous, Interval, Circuit, Fartlek

• Involves individual maitaining a steady pace for a long period of time • Needs to be done for over 20 minutes and within aerobic trraining zone

• Involves an individual with structured periods of work and structured periods of rest • Periods of rest typically 1/2 the work time • Popular in running, cycling, swimming and rowing • Bouts of high intensity exercise followed by low intensity or recovery phase

• Involves activities done in circuit formation where you go from one to others, completing all steps in the circuit

• Variation of speed when running

• At the end of of exercise session to enable body to gradually come back to resting state • Done gradually to keep metabolic activity high and capillaries dilated so oxygen can be flushed through muscle tissue, removing and oxidising any remaining lactic acid • Prevents blood pooling (can cause diziness) • Limit effects of DOMS

• Increase flexibility and reduces injury

• Dynamic Stretching • Active Stretching • Static Stretching • Passive Stretching

• Refers to dynamic movements within the full range of motion of a joint, gradually increasing reach and/or speed

• Refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle

• When the target muscle is stretched until mild discomfort is felt and held in this position

• Refers to the range of movement achieved with an external force. Generally performed with the help of a partner

• Refers to the loading of the muscles during exercise to promote maintenance and growth of muscle tissue

• Increase bone, muscle tendon and ligament strength • Improved joint function • Reduced risk of injury • Increased bone density • Improved neuro and cardiovascular function

• Those which help motivate individuals • Team games that are social and enjoyable and relatively inexpensive

• Progression • Overload • Specificity • Reversibility • Variety • Periodisation

Slowly and gradually increasing the amount of exercise and continue overloading

• To train harder than previously (frequency, intensity, type and duration) • Required to stimulate further improvements in fitness

Linking training to the trainee’s goal so it produces the desired effect in sport