P1: Principles of Training Flashcards
What does SPOR stand for?
SPOR stands for:
S - Specificity
P - Progression
O - Overload
R - Reversibility
Define Specificity (SPOR)
Specificity - Training must be specific to the athlete, the sport, and strengths and weaknesses
Define Progresssion (SPOR)
Progression - Gradually increasing the frequency, intensity, or type of training in order for the body to continue to adapt through overload
Define Overload (SPOR)
Overload - For adaptations to take place, training needs to force the body to work harder than normal. This puts it under stress but RISKS INJURY
Define Reversibility (SPOR)
Reversibility - The process of athletes losing their fitness levels.
- Once a performer stops, the performer loses the gains/benefits within 2 weeks
What does FITT stand for? (The FITT Principal)
FITT stands for:
F - Frequency
I - Intensity
T - Time
T - Type
Define Frequency in terms of FITT
Frequency - How many times you train/How often you train
Define Intensity in terms of FITT
Intensity - How hard the exercises (How heavy a weight is (Training at heart rate zones)
Define Time in terms of FITT
Time - How long a performer trains for
Define Type in terms of FITT
Type - What method of training is used (Continuous; interval etc)
What are the methods of Training?
Methods of Training
- Continuous Training
- Fartlek Training
- Interval Training (Circuit)
- Interval Training (Weight Training)
- Interval Training (Plyometrics)
What is Continuous Training?
Continuous Training
- Training at a constant speed with no rest
- Low intensity for a minimum of 30 minutes
What is Continuous Training used for?
Continuous Training is used to develop Cardiovascular Training
What is Fartlek Training?
Fartlek Training - Form of continuous training but terrain or speed is varied
What is Fartlek Training used for?
Fartlek Training is used to improve various components of fitness (Aerobic + Anaerobic capacity)
What is Interval Training (Circuit)?
Interval Training (Circuit)
- When a variety of different stations are used
- These stations focus on different muscle groups.
- Each station is timed/Number of reps are counted
- Rest period between each station
- Skills + Exercise
- Develops Cardiovascular Endurance/ Muscular Endurance/ Strength
What is Interval Training (Weight Training)?
Interval Training (Weight Training)
- Focuses on weights
- Free weights + Resistance Machines
- Muscle groups are overloaded
What is Interval Training (Weight Training) used for?
Interval Training (Weight Training) is used for:
- Developing muscular strength
- High resistance, low reps
- Developing muscular endurance
- Low resistance, high reps
What is Interval Training (Plyometrics)?
Interval Training (Plyometrics)
- Explosive
- Focus on power
- Rapid and repeated contraction of muscles - Max force, Short duration
What is Interval Training (Plyometrics) used for?
Interval Training (Plyometrics) is used to improve anaerobic strength and power
What does FCOPS stand for?
FCOPS
F - Fartlek
C - Circuit
O - Overload
P - Progression
S - Specificity
What does HITT stand for?
HIIT - High Intensity Interval Training
What is HIIT?
HIIT
- Periods of high intensity work (85% of max Heart Rate) followed by rest
- Exercise lasts between 30 seconds and 3 minutes
- Recovery intervals are short
How long does exercise last for in HIIT?
Exercise lasts between 30 seconds and 3 minutes in HIIT
What type of training low intensity and lasts for a minimum of 30 minutes?
Continuous Training is low intensity and lasts for a minimum of 30 minutes
What type of training is held at a constant speed?
Continuous Training is held at a constant speed throughout
What is the name for the type of training that has a varied terrain or speed?
Fartlek Training has a varied terrain or speed
What type of training uses a variety of different stations?
Circuit Interval Training uses a variety of different stations
What type of training focuses on the use of weights or resistance machines?
Weight Training Interval Training focuses on the use of weights and resistance machines
What type of training involves jumping, hopping, or any other kind of explosive movement?
Plyometrics Interval Training involves explosive movements like jumping and hopping
