Principles And Methods Of Training Flashcards
Progressive overload:
Gradually increasing the amount of work in training so that fitness gains occur, but without the potential for injury.
Specificity:
Matching training to the particular requirements of an activity. Training needs to be appropriate to the sport.
Individual needs and overtraining:
Matching training to the requirements of the individual person.
Reversibility:
Any improvement or change that takes place as a consequence of training will be reversed when you stopped training.
Thresholds of training:
Maximize the chance of fitness adaptions taking place you need to train with in your target zone.
What does FITT stand for?
Frequency
Intensity
Time
Type
Frequency:
How often you train.
Intensity:
How hard you train.
Time:
How long you train for.
Type:
The training method you use.
List methods of training:
Continuous training Fartlek training Circuit training Interval training Plyometric training Weight/resistance training
Continuous training:
Minimum of 30-minutes, aerobic, no rest / breaks, used to improve CV fitness and muscular endurance.
Fartlek training:
A form of continuous training; running at different speeds and on different terrains, changes of pace, CV fitness and muscular endurance.
Circuit training:
6 to 12 stations, stations can be skill-based or fitness based, can be aerobic or anaerobic, form of interval training with rest between each station.
Interval training:
High intensity anaerobic work, periods of work and rest, could be as part of a circuit, track or weight training plan.
Plyometric training:
High intensity, short duration, breaks between sets, speed rather than endurance, maximal.
Weight/ resistance training:
Form of interval training, involves reps and sets, with rest between sets, weight provides a resistance or load for muscles to work against, can be free weights or resistance machines.
What are the types of fitness classes?
Aerobics, body pump, pilates, yoga, spinning.
Aerobics:
Develops CV fitness, usually between 30 to 60 minutes in length.
Body pump:
Develops muscular endurance and strength, moderates high intensity, uses barbells, lots of repetitions, targets all areas of the body.
Pilates:
Develops flexibility, balance and strength, exercises done on a mat, uses resistance, focus is on core muscles.
Yoga:
Develop flexibility, balance and strength, exercises done on the mat, includes a relaxation phase.
Spinning:
Develops CV fitness and muscular endurance, continuous cycling to music with an instructor to motivate, pace changes throughout.
What is a warm-up?
A warm-up is a short selection of exercises that prepares you physically and mentally for exercises and sport.
