1.2b - Principles Of Training Flashcards
Principles of Training definition
Guidelines that ensure training is effective and results in positive adaptations.
What is the FITT principle?
F requency
I ntensity
T ime
T ype
What does frequency mean in the FITT principle?
How often the training takes place
What does Intensity mean in the FITT principle?
How hard the exercise is
What does Time mean in the FITT principle?
The length of the session
What does Type mean in the FITT principle?
The method of training used.
What are the 4 principles of training?
Specificity
Progression
Overload
Reversibility
What is specificity?
Training matches to the requirements of the sport or position.
Must be specifically designed to develop the right:
- Muscles
- Type of fitness
- Skills
What is overtraining?
When you train too hard and do not allow the body enough time to recover.
What is progression?
Using overload in a progressive way over the course of a programme.
E.g lifting more in week 12 than in week 2
What is overload?
Working the body harder than normal
Gradually increasing the amount of exercise you do.
What is reversibility?
If training is not regular adaptations will be reversed.
Why do athletes programmes differ?
Athletes programmes differ to match individual needs. Depending on:
- Goals/Targets
- Strengths and Weaknesses
- Age/Gender
- Current health/Fitness levels
How do you calculate Maximum Heart Rate?
220 - AGE
How do you find aerobic target zone?
60%-80% of MHR
MHR x 0.6
or
MHR x 0.8
How do you find anaerobic target zone?
> 85% of MHR
MHR x 0.85
What is anaerobic?
Power and speed
What is aerobic?
Fitness and Muscular Endurance
What are the 7 types of training?
1) Continuous Training
2) Interval Training
3) Fartlek Training
4) Plyometrics Training
5) Resistance Training
6) Circuit Training
7) HIIT Training
What is continuous training?
Training at a steady pace at a moderate intensity for at least 20mins.
Continuous Training sporting examples
Running Walking Swimming Rowing Cycling
What are the pros and cons of continuous training?
Pros:
- ideal for beginners
- highly effective for long distance athletes
Cons:
- can be extremely boring as it is repetitive
What is Interval Training?
Involves periods of work followed by periods of rest.
Interval training sporting examples?
Sprinting
What are the pros and cons of Interval Training?
Pros:
- quick and easy to set up
- can mix aerobic and anaerobic which replicates games
Cons:
- it can be hard to keep going when you are fatigues
- overtraining can occur if there isn’t rest between sessions.
What is Fartlek Training?
Involves a variety of changing intensities over different distances and terrains.
Fartlek training sporting examples
Football
Rugby
Hockey
What are the pros and cons of Fartlek Training?
Pros:
- more enjoyable than others
- easily adaptable to suit individuals level of fitness and sport.
Cons:
- have to be motivated
- difficult to assess whether performer is performing at the right intensity for them
What is Plyometrics Training?
Involves high impact exercises that develop power
Plyometrics training sporting examples
Long Jumpers
100m Sprinters
Basketballers
What are the pros and cons of Plyometrics training?
Pros:
- east to set up
- requires little equipment
- hugely effective for power
Cons:
- can result in injury if not warmed up
- can place great stress on joints and muscles
What is Resistance Training?
A form of training that uses progressive resistance against a muscle group.
Resistance training sporting examples
Cycling
Bodybuilders
What are the pros and cons of resistance training?
Pros:
- variety of equipment prevents boredom
- can be adapted easily to suit different sports
Cons:
- expensive equipment
- incorrect technique can cause injury
How is muscular strength built?
High weight x Low reps
How is muscular endurance built?
Low weight x High reps
What is Circuit Training?
A series of exercise completed one after the other.
What are the pros and cons of Circuit Training?
Pros:
- quick and easy to set up
- cheap
- easy to complete with large groups
Cons:
- must be motivated
- technique can be affected with fatigue, increasing risk of injury
What is HIIT training?
High, Intensity, Interval, Training
activities where speed and recovery are used throughout
What are the pros and cons of HIIT training?
Pros:
- Variety avoid boredom
- Meet new people
Cons:
- Gym Membership is expensive
- Not tailored in group classes
