Chapter 7 Training Flashcards
Principles S of SPORT
Specificity - Your exercises must link to a specific sport to make them practical for the performer.
Principle P of SPORT
Progress - Constantly adding or improving weight to make sure the performer makes solid progress.
Principle O of SPORT
Overload - To become fitter you must push you body past its limits and apply the F.I.T.T principles.
Principle R of SPORT
Reversibility - Exercising improves our fitness levels if we stop it makes them slowly decrease.
Principle T of SPORT
Tedium - Training must be varied for athlete/performer to be motivated and doing the same exercises repetitively is boring.
Principle of F.I.T.T.
Frequency
Intensity
Time
Type
3 phases of a warm-up
Pulse raiser
Dynamic Stretches
Skill familiarisation
Outline 3 Physiological benefits of a warm-up
The physiological benefits of warming up are the increase in oxygen to the working muscles, the increase in body temperature and the increase in muscle flexibility which reduces the risk of injury
Outline 3 Psychological benefits of a warm-up
The psychological benefits are that it gets you into a state of ‘match readiness’, prepares the athlete mentally for the demand of competition and it also helps the athlete focus on the skills and techniques required to perform.
Name the Six methods of Training
Continuous training
Weight Training
Fartlek training
H.I.I.T training
Circuit training
Plyometric training
Description of Circuit Training
Circuit training is to complete exercises for different muscle groups at stations
Training aims of Circuit Training
- Anaerobic fitness
- Strength
- Muscular Endurance
- Cardiovascular fitness
- speed
Advantages of Circuit Training
- Varied so it does not get boring
- Easily adapted
- Can include skill stations
Disadvantages of Circuit Training
- Requires a lot of equipment
- Takes time to set up
Description of Plyometric Training
Eccentric muscle movements eg. box jumps, squat jumps, uses the body as resistance
