Planning Health And Fitness Programmes For Aerobic, Strength And Flexability Training Flashcards
Define specificity
Specificity is where training must be relevant if it is to bring about related adaptations
Define overload/FITT
Overload/FITT is where your body must be made to work harder than normal to create training adaptations
Define progression
Progression is where FITT is gradually increased to mentain adaptations
Define reversibility
Reversibility is where training must be mentained to avoid loss of training adaptations during a period of inactivity
Define moderation
Moderation is having an appropriate level/balance/intensity of training in order to gradually gain adaptations and not cause overuse injury’s
Define variance
Variance is where a range of training activities must be used to prevent boredom
Define periodisation
Periodisation is where training must be systematically structured to reflect long, medium and short term goals and ensure peak performance is reached at the correct time
Define frequency
Frequency is how many sessions per week, number of repetitions for strength training
Define intensity
Intensity is the percentage of max HR or 1RM
Define time
Time is how long the session is, how many sets in a strength or interval session
Define type
Type is the method of training used
How does specificity apply to aerobic, strength and flexibility training
Specific muscle groups used, muscle fibre types and energy system used in the sport
Talk about FITT for aerobic training
F = 2-3 times per week I = 70% max HR T = 40 minutes T = continuous training
How can you progress in aerobic training
Up to 75% max HR after 3 weeks
Talk about FITT for strength training
F = 6 reps I = 85% 1RM T = 4 sets T = maximum weight training
How can you progress in weight training
Progress to 8 reps after 2 weeks, then reset 1RM and move back down to 6 reps
Talk about FITT for flexibility training
F = 2-3 times per week I = just past range of motion T = 20 seconds T = static stretching
How can you progress in flexibility
Use proprioceptive neuromuscular facilitated (PNF) stretching
How can reversibility be avoided for strength, flexibility and aerobic training
Training must be mentained to prevent fitness loss
How can moderation be used for aerobic, strength and flexibility training
Training must be at an appropriate intensity to cause adaptations without causing injury
How can variance be used in aerobic, strength and flexibility training
Training must include a load of training methods to mentain motivation, prevent boredom and prevent injury’s
Define macro cycle
A macro cycle is a long term training plan (typically over one year) to reach a long term goal
Define what a mess cycle is
A mess cycle is a medium term goal (usually over 10 weeks) to reach a mid term goal
Define micro cycle
A micro cycle is a short term training plan (usually over one week) to reach a short term goal
State and explain the two parts of the preparatory phase
- Off season - general fitness training to create a base for the pre season
- Pre season - main focus on fitness and progressing in intensity
What 3 things happen in the competitive phase
- Mentain fitness levels (moderation principle)
- Work on tactics
- Tapering used to optimise performance
What 3 things happen in the transition phase
- Recovery from competition
- Light exercise to avoid reversibility
- Treatment of any injury’s
What is tapering
Tapering is the reduction in training volume immediately prior to competition
What does tapering include
Tapering includes extending relief periods in interval training or rest between sets
What is the benefit of tapering
Tapering maximises muscle and liver glycogen stores allowing form a longer period of performance in competition
