HRF - Principales Of Training Flashcards
Individual Needs
Definition: Personal Fitness needs based on age, gender, fitness level and the sport for which they are training for.
Using someone else’s programme will not work because every athlete has different needs, starting points and their training needs to focus on these.
Specificity
Definition: Specificity means matching training to the requirements of an activity.
Every sport has it’s own specialist needs; divers and long-distance runners for example. Specificity in football might mean concentrating on cardiovascular fitness/speed.
Progressive Overload
Definition: Progressive Overload is gradually increasing the amount of overload to improve fitness.
A weight lifter may lift 80kg for all of one week, and then the next week would bump it up to 82.5kg and then so on from there.
The FITT principle
FITT stands for:
- Frequency (how often)
- Intensity (how hard)
- Time (how long)
- Type (what method)
The FITT principle enables you to plan an exercise programme to get the most out of it as safely as possible.
Overtraining
Definition: Overtraining occurs when you train beyond you body’s ability to recover.
Hitting a good level of training is sometimes a delicate balance for athletes, but is important to get right. Exercising longer and harder means you have to rest for longer until you should do it again, or else it will negatively impact your performance.
Reversibilty
Definition: Reversibility means gradually losing fitness instead of progressing or remaining at the current level.
This can happen to people when a person is ill or injured. Some people keep their fitness longer than others; this may be related to the length of training or how serious their injury is.
