Chapter 3: Principles and types of training Flashcards
What is qualitative data?
A measurement of opinions.
What is quantitative data?
A measurement of facts and numbers. No opinions.
What are the Principles of training?
Specificity - specific to the needs of the individual.
Progressive Overload - Working harder and harder progressively
Reversibility - If training stops or there is an injury, the fitness would be lost.
Tedium - refers to boredom within training.
What is circuit training?
A series of exercises performed one after the other with rest in between.
What is continuous training?
Exercising for a sustained period of time without rest. It improves cardiovascular endurance. Referred to as a steady-state exercise.
How would you calculate maximum heart rate?
220 - age
Aerobic training zone = 60% - 80% * (220-age)
What is fartlek training?
Like continuous training. Exercising for a sustained period without rest. However, exercises are more varied as speed and intensity differ.
What is interval training?
Incorporates a period of work followed by a period of rest
What is HIIT?
High-intensity interval training: Alternating period of short anaerobic intense exercise with rest.
What is plyometric training?
Type of training used to increase power (speed*strength)
What is weight training?
Training involving the use of free weights, resistance machines etc. Used to train individual muscle groups for a specific sport or activity.
What is done during pre-season?
Improve general and aerobic fitness
Get back into shape and ready for peak season
What is done during peak season?
The aim is to maintain fitness levels
The performer should be at peak fitness and should aim to maintain this.
What is done during post-season?
The aim is to rest, recover and recuperate from the season.
Many performers continue to do light aerobic training to help them not drop their fitness levels.
