2B: principles of training Flashcards
what are the principles of training
Specificity, Progressive Overload, Reversibility, Tedium, Overtraining, Recovery and adaptation. (SPORTOR)
what is the principle of specificity
training undertaken is relevant for that particular activity and focuses on necessary components of fitness
what is the principle of progressive overload
gradually increasing one of the FITT principles to improve performance
what is the FITT formula
frequency, intensity, type, time
what is the principle of reversibility
gains acquired through training are lost and athlete will regress back to starting point if no training is conducted for a long period of time, reasons are injury, motivation
what component of fitness is lost quickest during reversibility
Cv endurance
what is the principle of tedium
boredom, it is important there is variety in a training programme to maintain motivation levels
what is the principle of overtraining
continued physiological stress and overload increases an athletes risk of developing injuries and illness
what is the principle of recovery and adaptation
rest days to allow the body to recover, ratio of 3:1 training to rest is appropriate
what strategies that support recovery
compression garments, tapering, active recovery and massage
what are the methods of training
continuous, fartlek, interval, HITT, SAQ, plyometrics, flexibility/mobility, resistance and circuit training
what is continuous training
long periods of moderate work without rest, suitable for distance runners as it improves cv and muscular endurance
what is fartlek training
continuous workout involving changes in speed or terrain, suitable for cross country or team sports
what is circuit training
a series of exercises performed in a circuit, improves cv and muscular endurance, good for overall fitness but can be structured depending on sport
what is interval training
alternating periods of work and rest, improves speed, aerobic and anaerobic fitness, suitable for team sports
what is flexibility training
stretching methods including static, dynamic and PNF, improves ROM and reduces risk of injury, beneficial for all sports but mainly gymnastics
what is resistance training
a workout using weights as a form of resistance, improves musc endurance, strength and power, suitable for all sports and general fitness
what is plyometric training
a series of explosive movements such as jumps bounds and hops. improves power, best for sports that require explosive strength eg long jump
what is SAQ training
exercises aimed at activating neural pathways, improves speed agility quickness, best for team sports
what is periodisation
the process of breaking down the training programme into manageable units, each with its own goal to improve performance
what is an example of a macrocycle
a 4 year olympic cycle
what is an example of a mesocycle
preseason
what is an example of a microcycle
weekly or daily sessions
what are the advantages of periodisation
prevents training overload and burnout, balanced approach to training, allows for variety to stop tedium and plateaus, prevents injuries, monitors physiological and psychological factors that affect performance, short and long term goal setting
