physical training 2 Flashcards
1
Q
what is the acronym for the principles of training and what does each one stand for
A
Specificity
Progressive overload
Reversibility
Tedium
2
Q
What is the FITT principle
A
Frequency
Intensity
Time
Type
3
Q
what is the aerobic training zone
A
60%-80% of max heart rate
4
Q
what is the anaerobic training zone
A
80%-90% of max heart rate
5
Q
how do you work out the maximum heart rate
A
220-age
6
Q
continuous training:
- explanation
- pros
- cons
- examples
A
- aerobic exercise that involves no breaks and lasts a minimum of 20 minutes
- little equipment is needed, increases muscular and cardiovascular endurance, can be done on your own
- can be boring as there is no change
- marathon running, cycling, swimming
7
Q
fartlek training:
- explanation
- pros
- cons
- examples
A
- a form of continuous training that involves a change of pace and terrain
- change of pace can make it more interesting, improves cardiovascular and muscular endurance, no equipment
- change of terrain can be hazardous, hard to find a safe route
- football and rugby
8
Q
circuit training:
- explnation
- pros
- cons
- examples
A
- stations organised as a circuit which contain all types of exercises which can be adapted to suit any sport
- exercised can be changed, changing stations keeps engagement levels
- equipment is needed and setting it up can be time consuming
- can be adapted to each sport
9
Q
HIT training (high intensity training):
- explanation
- pros
- cons
- examples
A
- usually anaerobic exercise at a high intensity followed by rests
- can improve strength, health and fitness, no equipment
- can be boring, have to keep track of sets
- sprinters and sports which have short and sharp bursts