4) The Principles of Training Flashcards
What are the principles of training?
Specificity
Progression
Overload
Reversibility
What is reversibility?
If a person stops or decreases training their fitness level will drop
What 4 things can you change to overload?
Frequency
Intensity
Time
Type
What is progression?
Making training gradually more difficult to let the body adapt
What is specificity?
Training that should match the specific needs of the performer
What is circuit training?
Working at different stations to meet the needs of many aspects of fitness
What are disadvanatges of circuit training?
You need a spacious room
You may need specialist equpiment
Difficult to have appropriate work:rest ratio
What are advantages of circuit training?
Can match age, ability or fitness level
Can focus on different things
Progressive overlaod is easy
What should be considered when planning circuit training?
Space
Equipment
Work:rest ratio
Areas for improvement
What area of fitness does continous training improve?
Cardiovascular endurance
What is continous training?
The sustained performance of activities without rest
What are advantages of continous training?
Can be done almost anywhere
Good for aerobic fitness
Easy to do
No equipment required
What are disadvantages of continous training?
Easily tedious
Repetitive actions can cause overuse injuries
Time consuming
Doesn’t meet sport demands
What is fartlek training also known as?
Speed play
What is fartlek training?
Changing the speed and intensity of training
How can the intensity of training be changed?
Varied speeds
Terrains
Gradients
What does plyometric training improve?
Power (speed x strength)
What activities does plyometric training include?
Bouncing
Hopping
Jumping
Clap press ups
What are the muscle contractions of plyometric training?
Eccentric contraction followed by concetric contraction
What muscle contraction is a static stretch?
Isometric contraction
What does static stretching improve?
Flexibility at a joint
How should static stretches be performed correctly?
Stretch to limit for 30 seconds
What are advatnages of static stretching?
Good for flexibility
Easy to do
Can be done anywhere
What are disadvantages of static stretching?
Can take a long time for whole body
Some muscles hard to stretch
Over-stretching leads to injury
What is weight training?
Using free weights and resistance machines
What does weight training improve?
Strength
Muscular endurance
What are advanatages of weight training?
Adaptable for performer’s goal
Relevant for all sports
Simple to do
What repetitions and sets are best for strength gains?
Low reps and high sets
4 reps x 6 sets
What repetitions and sets are bets for muscular endurance gains?
High reps and low sets
15 reps x 3 sets
Why is weight trianing useful?
Allows performers to identify muscle groups that need improving
What are disadvantages of weight training?
Can cause injury
Increased blood pressure
Calculating 1 rep max requires high motivation levels
What is interval training?
Alternating between periods of work and rest
What are advantages of interval training?
Effective at burning fat and calories
Easy to adapt
Does not take long
Trains aerobic and anaerobic systems
What are disadvantages of interval training?
High intensity levels risks injury
Performer has to be very motivated
Can cause fatigue, dizziness, nausea
What work:rest ratio is usually used for HIIT?
2:1
What illnesses can be caused by HIIT?
Nausea
Dizziness
Fatigue
How is maximum heart rate calculated?
220 - age
What is the aerobic training zone?
60 - 80% of MHR
What is the anaerobic training zone?
80 - 90% of MHR
How can strength be developed from your one rep max?
Lift over 70% of 1 rep max
Low reps high sets
How can muscular endurance be developed from your one rep max?
Life under 70% of 1 rep max
High reps low sets
What are the safety principles of training?
Footwear and clothing Appropriate intensity Stretching and warm up Technique Exercise to rest balance
What is the acronym for the safety principles of training?
FASTER
Why is it important to rest between training sessions?
Muscles fibres repair and heal
