Principle Of Training, Types Of Training, Training Thresholds Flashcards
Specificity
Making your training relate to the sport or activity being performed
Progressive overload
Gradually increasing the amount of work so fitness gains occur
Reversibility
When an athlete stops or decreases training level so fitness declines,
-Illness
-Injury
-Lack of motivation
-Holiday
Tedium
Boredom that can occur from training the same way every time
Progressive overload- FITT
Frequency, Intensity, Time, Type
Circuit training
A series of exercises that are performed one after the other with rest in between. When you have completed all exercises you have completed 1 circuit
Continuous training
Training for a sustained amount of time without rest (aerobic)
Training thresholds
Aerobic and anaerobic
Aerobic training zone
When oxygen is present in the muscles. 60-80% of MHR
Anaerobic training zone
When no oxygen is present in the muscles, high intensity. 80-90% of MHR
Interval training/ HIIT
Involves alternating between high intensity work and low intensity rest
Fartlek training
Periods of fast intense work with periods of slow moderate work
Static stretching
Holding a stretch still for up to 30 seconds
Weight training
Use of weights to cause adaptations in the muscles
Plyometric training
High impact exercises that teach muscles to perform contractions faster
High altitude training
Carrying out training 2,400m above sea level to cause the body to adapt by increasing the amount of red blood cells in the blood
Name 9 ways of preventing injury
- consider current level of fitness
- don’t overtrain
- appropriate clothing
4.don’t overstretch - tape - takes stress of joints
- use correct technique
- hydrate
- warm up cool down
- recover
Pre-season includes
Improving aerobic fitness
Improving skills
Competitive season
Competitive matches
Avoid over training
Maintain fitness
Identify and improve skills
Post season
Rest and recuperate
Light aerobic training to maintain general fitness
Name the 4 stages of a warm up and cool down
PSSM
Pulse raising- prepares the body for activity
Stretching
Skills practice- practice skills needed in training
Mental preparation
Benefits of warming up
Prepares the body for physical activity as well as mental
Advantages of continuous training (3)
- No specialist equipment needed
- Easy for a beginner
- Can be done anywhere
Disadvantages of continuous training (4)
- Harder for groups as you all need to be the same fitness level
- Tedious
- Not sport specific
- Does not improve anaerobic fitness
Advantages of interval training (3)
- Good for beginners
- Burns body fat easily
- Trains aerobic and anaerobic fitness
Disadvantages of interval training (2)
- Can lead to injury as it’s very intense
- High level of motivation required
Advantages of fartlek training (2)
- Good individual workout
- Cardiovascular endurance
Disadvantages of fartlek training (2)
- Not suitable for groups (need to be tailored to the individual)
- You need experience to do it well (not easy for beginners)
Advantages of static stretching (2)
- Not much space or equipment is required
- Improves flexibility
Disadvantages of static stretching (2)
- Can lead to injury if done incorrectly
- Only improves one component of fitness
Advantage of weight training
- Improves strength
Disadvantage of weight training
- Can be dangerous
Advantages of plyometric training (2)
- Simulates the type of movements performed in sports
- Little equipment is needed
Disadvantages of plyometric training (2)
- Long recovery period
- The athlete must have good levels of muscular endurance and strength
Advantage of high-altitude training
- It increases the oxygen capacity in the blood
Disadvantages of high-altitude training (3)
- Not accessible
- Benefits are lost quickly
- Only relevant to endurance athletes
