principals of training. Flashcards
What are the 6 principals of training?
(SPIRRO) Specificity, Progressive Overload, Individual Needs, Reversibility, Rest & Recovery, Overtraining.
What is specificity?
Training must be specific and applicable to the sport we do.
What is progressive overload?
Gradually increasing the workload to show adaptation.
What is individual needs?
Training must be specific to the individual trying to improve (due to their fitness level, weight, gender, or previous injuries)
What is rest & recovery?
We must allow our body to recover and adapt.
What is reversibility?
If we get injured or stop training we lose the adaptations that have taken place.
What is over-training?
If we train too much and do not rest, we could risk injury.
What is the principal linked to progressive overload?
(FITT) Frequency, Intensity, Time, Type.
What is ‘Frequency’ in FITT?
How often training takes place.
What is ‘Intensity’ in FITT?
How ‘hard’ training is.
What is ‘Time’ in FITT?
How long training lasts.
What is ‘Type’ in FITT?
What type of training is used.
What is the aerobic training threshold?
60-80% of Maximum Heart Rate.
What is the anaerobic training threshold?
80-90% of Maximum Heart Rate.
How do you calculate MHR?
220 - your age.
