Component 1 (principles Of Training): Soc 5 Flashcards
What the Principles of Training (SPIF)
S= specificity
P= progress overload
I= individual needs
F= FITT (frequency, intensity, time type)
Define specificity
Matching training to the requirements of an activity e.g a forward need to train for strength for scrummaging and rucking whilst, backs need to be fast and agile to outwit opponents
Define progressive overload
Term ‘overload’ is used to describe when an athlete trains more than they normally do, this is only way athletes can improve their fitness
To gradually, increase the amount of overload so that fitness gains occur, but without the potential of getting injured
4 ways to progress overload (weights)
- more reps
- less rest
- add more weights
- more
Ways to progress overload (cardiovascular fitness)
- increase the speed
- go for a longer distance
- increase incline
Define Individual needs
When planning a PEP the needs of the athlete must come first - not using another person’s programme
Matching training to the requirements of an individual e.g Athlete starting with very low level of fitness should not follow the programme of someone who has been training for long. May get injured
What does FITT stand for?
F - frequency (how often) - how often you train for
I - intensity (how hard) - how hard you train to make improvement
T - time (how long) - how long you would train for
T - type (training method) - specific training methods for example weight training
Define frequency
How often you train. Adjusted to help you manage progressive overload e.g running three times a week to four
Definition of rest
Period of time allocated to recovery
Definition of recovery
Repair of damage to the body caused by training or competition
Definition of adaptation
Your body’s response to training and how your body changes to cope with new activity
Definition of Overtraining
Training beyond your body’s ability to recover
