Principles Of and Optimising Training Flashcards
What does SPOR stand for?
Specific Progressive Overload Reversibility (Training )
What does Specificity mean?
Training must be matched to the needs of the sporting activity and individual.
(eg.) Sprinters would carry out more anaerobic training as their event relies on that skill.
What does Overload mean and how is it achieved?
-That the body must work harder than normal to cause stress and discomfort, where progress will be achieved as the body responds to stress.
-Increasing frequency, intensity or duration of activities
(eg.) Weight trainers attempting heavier weights or more reps.
What does Progression mean?
- Ensuring that there is a gradual increase of overload over time
What does reversibility mean?
That any adaptations that occur from training will be lost if training is stopped.
(eg.) A track athlete would lose VO2 max and strength if they are injured and don’t train for a period of time.
What does FITT stand for?
Frequency
Intensity
Time
Type
Define Frequency
How often you exercise or train depends on your ability and fitness level.
(eg.) Elite athletes train daily
What is meant by Intensity and how is it measured?
Intensity is where the individual needs of a performer are taken into account to create optimal training zones with the correct activity at a sufficient difficulty.
• Widely measured with RPE Chart
(shows rate of perceived exertion 1-10)
What does Time in the FITT principle mean?
The length of the training session, taking into account the intensity of the chosen sport for the athlete.
(eg.) Half-marathon runners train gradually to improve stamina instead of repeating half marathons.
How do you fulfil Type in the FITT principle?
Consider the needs of a sport and what is desired through training before selecting the type of training.
(eg.) Triathlon runners train all aspects of fitness with a focus on aerobic and muscular endurance for their sport.
