Physical Training Flashcards by aoife stokes

What are the principles of training?

A set of factors which should be considered in order to plan an effective training programme

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What does the S stand for in SPORT?

Specificity - training needs to meet the demands of the individual and their sport
Programme could:
- match movements needed
- meet energy demands (anaerobic or aerobic)
- work muscles used in their sport

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What does the P and O stand for in SPORT?

PROGRESSIVE OVERLOAD
- working harder than normal but should be increased gradually as the body adapts
- our body needs to be pushed in order for it to make changes + become fitter

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Anagram for progressive overload?

FITT

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What do each of the letters stand for in FITT?

Frequency, intensity, type, time

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What does the R stand for in SPORT?

REVERSIBILITY
- if an individual stops/decreases training level their fitness level will drop.
- training programme must consider rest but not too long

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What does the T stand for in SPORT?

TEDIUM
- training programme should have variety to prevent individual losing motivation as they are bored

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What is the aerobic training zone?

60-80% of maximum heart rate

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What is the anaerobic training zone?

80-90% of maximum heart rate

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What are the three training seasons?

Pre season, competition season, post-season

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What should happen in pre-season?

building up a suitable level of fitness (often done with aerobic training)
aims to improve specific fitness needs ready for competition season
quantity not quality

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What happens in competition season?

performers will fine-tune their skills
maintenance of fitness
quality rather than quantity in order to win competitions

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What happens in the post season?

rest and recovery
active rest e.g. walks
may be some light aerobic work to maintain a reasonable level of fitness

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What is circuit training?

Different exercises in different stations designed to train different components of fitness and different muscles

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What is the difference between an anaerobic circuit and an aerobic circuit?

Anaerobic circuit = high intensity, short bursts, short rests
Aerobic circuit = long work periods @ low intensity with long rest

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Advantages of circuit training?

-can be varied to suit different fitness levels
- circuit can be manipulated to train different things
- exercises chosen can be simple to complete
- easy to alter (progressive overload can be applied)

Disadvantages of circuit training?

appropriate amount of space needed
may require specialist equipment e.g. benches
difficult to gauge an appropriate work:rest ratio

What is continuous training?

Any activity that can be sustained without rest and repeated over and over e.g. swimming or running
- done in aerobic training zone

Advantages of continuous training?

can be done with little or no equipment
improves aerobic fitness
you can run virtually anywhere
simple to do

Disadvantages of continuous training?

can be tedious
can cause injury due to repeated contractions
can be time-consuming
doesn’t always match demands of sport (running at one constant pace)

What is fartlek training?

Similar to continuous training but has varied speed and intensity
Speed is altered throughout
Running on different terrains

Advantages of fartlek training

-improved aerobic and anaerobic fitness
- can be done virtually anywhere
- change of intensity mimics demands of team games
- less boring than continuous training

Disadvantages of fartlek training

can still be tedious
can cause injury due to repeated contractions
can be time-consuming
sometimes hard to know when to change intensity

What is high altitude training?

An individual trains at a high altitude, usually 2000m or more above sea level
- there is less oxygen there making it harder for the body to carry oxygen to working muscles
. Therefore the body makes more RED BLOOD CELLS to carry what oxygen there is in the air

Advantages of high-altitude training

- benefits endurance athletes - helps athletes who work aerobically to sustain exercise over a long period of time

Disadvantages of altitude training

- some athletes suffer from altitude sickness - benefits are lost quite quickly as red blood cell count decreases once returned to sea level - some don’t even train as they find the training too hard meaning fitness is lost

What is HIIT?

High intensity interval training - involves short, high intensity periods of work that improve the anaerobic system - intervals tend to last 10-60 secs

Advantages of HIIT?

- burns body fat + calories quickly - can be altered to suit needs of individual - can be completed relatively quickly - can improve aerobic + anaerobic systems

Disadvantages of HIIT?

- extreme work can lead to injuries - high levels of motivation needed - can lead to dizziness and nausea

What are plyometrics?

Used to increase power Typically takes the form of bouncing, hopping or jumping and aims to stress muscles using body weight + gravity

Advantages of plyometrics?

- can increase power - little or no equipment

Disadvantages of plyometrics?

-can overtures the joints/muscles resulting in injury - can cause DOMS

What is static stretching?

When a stretch is held Increases flexibility Benefits all athletes (greater range of movement)

Difference between strength/power training and training for muscular endurance?

Strength/ power training: high weights, low reps, over 70% of one rep max (3 sets of 4-8 reps) Muscular endurance training: low weights, high reps, below 70% of one rep max (3 sets of 12-15 reps)

Advantages of weight training?

- can be adapted for different fitness aims - relevant to all sports - relatively straight forward to carry out

Disadvantages of weight training?

- heavy weights can increase blood pressure - injury can occur if incorrect technique or weights are too heavy - a spotter is required to ensure safety of heavy weights

What should a warm up include?

A pulse-raising activity (increase amount of oxygen in muscles) Stretches (increase range of movement at joint) Skill-based task (focus’s mind on what has to be done)

What should a cool down include?

An activity to maintain elevated breathing and heart rate (e.g. a jog) A gradual reduction in intensity e.g. jog to walk Stretching all main muscles used in activity

What are the benefits of a cool down?

- allows the body to start to recover after exercising - helps with removal of lactic acid, carbon dioxide and waste products - helps to prevent DOMS - prevents blood pooling ( when blood struggles to return to heart after intense exercise)