Principles of training Flashcards
what are principles
factors we have to consider when creating a training program
what are the principles of training
individual needs
specifity
progressive overload
rest and recovery
frequency
intensity
time
type
overtraining
reversibility
what is individual needs
matching training to the needs of the athlete
what is specificity
matching training to needs of the sport
whats progressive overload
gradually increasing the amount of overload to ensure fitness gains without risk of injury
what is rest and recovery
time allocated to recovery, required for body damage to repair due to training or competition
what it frequency
how often you train
what is intensity
how hard you train
what is time
how long you train
what is type
linked to individual needs and needs of sport for altering exercise
what is overtraining
training too hard and not allowing recovery time
what is reversibility
loss of fitness due to stopping injury
what are the two principles to avoid
overtraining
reversibility
what is a training threshold
a safe and effective level to train at
what may happen if you train below your threshold
there will be little impact on improving fitness
what may happen if you train above your threshold
you may get an injury
what is the aerobic target zone
60-80% max heart rate
what is the anaerobic target zone
80-90% max heart rate
how do you work out aerobic target zone
220 - age
0.6 x answer
0.8 x answer
what is an issue with using someones max heart rate for thresholds
as their target zone may differ due to lifestyle, health conditions, injury, illness, active levels, medication
what is Karvonen’s formula
max heart rate (220-age)
max - resting heart rate = heart rate reserve
(reserve x target zone (e.g 0.6) + resting = target zone
why is Karvonen’s formula better
as it accounts for differences, and uses resting heart rate as well as being more sophisticated
why is a warm up important
it prevents injury
improves performance
practices skills before event
psychological preparation
what are the phases of a warm up (+ timings)
cardiovascular section- to increase oxygen to muscles (10-15 mins)
stretching - dynamic and static - particularly in areas used (10s per stretch)
skills specific - skills based practice based on sport and position (5-10 mins)
why is a cool down important
helps remove waste products
prevents delayed onset of muscle soreness (DOMS)
brings body temp down safely
gives a chance to relax and reflect on performance
phases of a cool down (+ timings)
reverse cardio - to bring heart rate back to resting gently (5-10 mins)
stretching - static (hold each stretch for 30s)
relaxation - breathing - especially for high intensity activities (10-15 mins)
