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PE GCSE Paper 1 > 1.2b - Principles Of Training > Flashcards

1.2b - Principles Of Training Flashcards

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1
Q

Principles of Training definition

A

Guidelines that ensure training is effective and results in positive adaptations.

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2
Q

What is the FITT principle?

A

F requency
I ntensity
T ime
T ype

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3
Q

What does frequency mean in the FITT principle?

A

How often the training takes place

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4
Q

What does Intensity mean in the FITT principle?

A

How hard the exercise is

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5
Q

What does Time mean in the FITT principle?

A

The length of the session

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6
Q

What does Type mean in the FITT principle?

A

The method of training used.

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7
Q

What are the 4 principles of training?

A

Specificity
Progression
Overload
Reversibility

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8
Q

What is specificity?

A

Training matches to the requirements of the sport or position.

Must be specifically designed to develop the right:

  • Muscles
  • Type of fitness
  • Skills
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9
Q

What is overtraining?

A

When you train too hard and do not allow the body enough time to recover.

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10
Q

What is progression?

A

Using overload in a progressive way over the course of a programme.

E.g lifting more in week 12 than in week 2

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11
Q

What is overload?

A

Working the body harder than normal

Gradually increasing the amount of exercise you do.

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12
Q

What is reversibility?

A

If training is not regular adaptations will be reversed.

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13
Q

Why do athletes programmes differ?

A

Athletes programmes differ to match individual needs. Depending on:

  • Goals/Targets
  • Strengths and Weaknesses
  • Age/Gender
  • Current health/Fitness levels
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14
Q

How do you calculate Maximum Heart Rate?

A

220 - AGE

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15
Q

How do you find aerobic target zone?

A

60%-80% of MHR

MHR x 0.6
or
MHR x 0.8

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16
Q

How do you find anaerobic target zone?

A

> 85% of MHR

MHR x 0.85

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17
Q

What is anaerobic?

A

Power and speed

18
Q

What is aerobic?

A

Fitness and Muscular Endurance

19
Q

What are the 7 types of training?

A

1) Continuous Training
2) Interval Training
3) Fartlek Training
4) Plyometrics Training
5) Resistance Training
6) Circuit Training
7) HIIT Training

20
Q

What is continuous training?

A

Training at a steady pace at a moderate intensity for at least 20mins.

21
Q

Continuous Training sporting examples

A 
Running
Walking
Swimming
Rowing
Cycling
22
Q

What are the pros and cons of continuous training?

A

Pros:

  • ideal for beginners
  • highly effective for long distance athletes

Cons:
- can be extremely boring as it is repetitive

23
Q

What is Interval Training?

A

Involves periods of work followed by periods of rest.

24
Q

Interval training sporting examples?

A

Sprinting

25
Q

What are the pros and cons of Interval Training?

A

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.
26
Q

What is Fartlek Training?

A

Involves a variety of changing intensities over different distances and terrains.

27
Q

Fartlek training sporting examples

A

Football
Rugby
Hockey

28
Q

What are the pros and cons of Fartlek Training?

A

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
29
Q

What is Plyometrics Training?

A

Involves high impact exercises that develop power

30
Q

Plyometrics training sporting examples

A

Long Jumpers
100m Sprinters
Basketballers

31
Q

What are the pros and cons of Plyometrics training?

A

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
32
Q

What is Resistance Training?

A

A form of training that uses progressive resistance against a muscle group.

33
Q

Resistance training sporting examples

A

Cycling

Bodybuilders

34
Q

What are the pros and cons of resistance training?

A

Pros:

  • variety of equipment prevents boredom
  • can be adapted easily to suit different sports

Cons:

  • expensive equipment
  • incorrect technique can cause injury
35
Q

How is muscular strength built?

A

High weight x Low reps

36
Q

How is muscular endurance built?

A

Low weight x High reps

37
Q

What is Circuit Training?

A

A series of exercise completed one after the other.

38
Q

What are the pros and cons of Circuit Training?

A

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
39
Q

What is HIIT training?

A

High, Intensity, Interval, Training

activities where speed and recovery are used throughout

40
Q

What are the pros and cons of HIIT training?

A

Pros:

  • Variety avoid boredom
  • Meet new people

Cons:

  • Gym Membership is expensive
  • Not tailored in group classes

PE GCSE Paper 1 (6 decks)

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