Paper 1 - Principles Of Training Flashcards
What do the principles of training mean?
Guidelines that, if applied, ensure that training is effective and results in positive adaptations.
What does S.P.O.R.T stand for?
Specificity Progressive - Overload Reversibility Tedium
What does Specificity mean?
Making training specific to the sport or activity being played or performed, to the movements, muscles and energy systems which are used in that sport or activity.
What does Progressive Overload mean?
Gradually increasing the amount of overload so that fitness gains occur, without the potential for injury.
Overload involves gradually increasing the stress placed on the body during training.
What does Reversibility mean?
Fitness levels are lost when you stop exercising.
What does Tedium mean?
The boredom that can occur when training the same way every time. Variety is needed in a training programme.
What does F.I.T.T stand for?
Frequency
Intensity
Time
Type
What does Frequency mean?
How often you train - slowly increase sessions per week to ensure overload.
What does Intensity mean?
How hard you train - increase the size of weights lifted to ensure overload.
What does Time mean?
How long you train - increase the number of sets/reps you complete to ensure overload.
What does Type mean?
The specific method of training - you could switch between running and swimming to ensure overload.
What are training thresholds?
The upper and lower boundaries of aerobic and anaerobic training zones are called training thresholds.
What is the aerobic training zone?
Training in this zone allows the performer to develop their ability to work aerobically.
It is 60-80% of your MHR.
What is the anaerobic training zone?
Training in this zone allows the performer to develop their ability to work a aerobically.
It is 80-90% of your MHR.
How do you calculate your maximum heart rate?
220 - age
