3.3 The Principles Of Training And Their Application To Personal Exercise/Training Programmes Flashcards
Define individual needs
Matching training to the requirements of an individual
Define specificity
Matching training to the requirements of a sports
Define progressive overload
Gradually increasing training so that fitness improves but without the risk of injury
Define FITT
Frequency
Intensity
Time
Type
Define overtraining
Training to hard and/or too often meaning your body can’t recover
Define reversibility
Gradually losing fitness instead of progressing or remaining the same
What is meant by thresholds of training
Are threshold or zone that your heart rate should be in when you are exercising to improve fitness
How can you identify the components of fitness a person needs to improve?
By conducting fitness tests and analysing the results using normative data
What is normative data
Data that allows you to rate a persons’ fitness test results
What should be carried out before a person starts any sort of training?
a PAR-Q
What does PAR-Q stand for?
Personal activity readiness questionnaire
What factors should be considered before planning a training programme or PEP?
- Requirements of the sport - specificity
- Facilities available
- Current fitness levels - individual needs
Define circuit training
A number of different exercises which are arranged to avoid exercising the same muscle group consecutively
Give three advantages of circuit training
Can improve all components of fitness as long as the correct exercises selected
Can improve a number of different components of fitness in one session
Can improve aerobic and anaerobic fitness
Give three disadvantages of circuit training
Circuit needs to be well planned so that there aren’t people waiting to exercise at the same station if a group session
It is important to work hard at each circuit but you need to the have ability to pace yourself
Participants are in charge of how hard the are wo
What is continuous training?
Exercising for a long period of time at a steady pace
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What component of fitness does continuous training improve?
Cardiovascular fitness
Give three advantages of continuous training
Improves cardiovascular fitness
Inexpensive
Can be done individually or as a group
Suitable for improving health and fitness
Can be done in a variety of places and at different times
Can be adapted to individual needs
A wide range of activities can be used, running, cycling, swimming, rowing
Can be easily adapted to use the FITT principle
Give three disadvantages of continuous training
Does not improve anaerobic fitness
Some people find it boring
Outdoor training can be weather dependent
What is fartlek training?
Training at different speeds over different terrains
Give three advantages of fartlek training
There may not be suitable terrain nearby
The individual needs to be highly motivated
The coach may not be able to monitor training unless they run with the athlete
Outdoor training can be dependent on the weather
What is interval training?
Period of high intensity exercise followed by rest
Give 2 examples of how the intervals in interval training could be measured
- By time e.g. 30 seconds
2. By distance e.g. 100m
Give three advantages of interval training
Can be aerobic or anaerobic
Includes a rest period which allows recovery
Heart rates can be measured easily for evaluation
Takes place over short bursts
Give three disadvantages of interval training
Can be very intense so needs full commitment and motivation
Some people fins repeating intervals boring
Outdoor training can be dependent on the weather
What is plyometric training?
Exercises where muscles use maximum force in short intervals of times. Often include jumping or bounding, explosive exercises
What component of fitness does plyometric training improve?
power
Give three advantages of plyometric training
Improves explosiveness - power
Does not need expensive equipment
Exercises can be designed for the specific performance
Give three disadvantages of plyometric trianing
Need to be fit before you start plyometric training
Need knowledge of your event as a coach
Need to progress gradually, rest and recovery are important
What is weight training?
Using weights to improve muscular endurance or muscular strength
What three components of fitness can weight training improve?
Muscular strength
Muscular endurance
Speed/power
What sort of weight and reps would be used to improve muscular endurance?
Low weight and high reps
What sort of weight and reps would be used to improve muscular strength
Heavy weight and low reps
Give three advantages of weight training
Can be used to improve muscular strength, muscular endurance and power
Wide variety of exercises to choose from
Programme can be created to improve specific muscle groups
Easy to monitor and to apply progressive overload
Give three examples of fitness classes
Aerobics Pilates Yoga Body pump Spinning
Briefly explain body pump
Exercise to music using low weights with many repetitions. Exercises include squats and lunge
Briefly explain Pilates
A series of core stability exercises. Focus is on quality rather than quantity
Briefly explain aerobics
Aerobic exercise to music
Briefly explain yoga
Ancient form of exercise that focuses on posture and poses to increase strength and flexibility.
Briefly explain spinning
Aerobic and anaerobic cycling on a stationary bike
What component/s of fitness does aerobics improve?
Cardiovascular fitness
Impacts body composition
What component/s of fitness does body pump improve?
Cardiovascular fitness
Muscular endurance
Impacts body composition
What component/s of fitness does pilates improve?
Muscular endurance
Flexibility
Muscular strength
What component/s of fitness does yoga improve?
Flexibility
Muscular endurance
Balance
