Principles of Training Flashcards

1
Q

What acronym is used to remember the principles of training?

A

SPORR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What does SPORR stand for?

A

. SPECIFICITY
. PORGRESSIVE
. OVERLOAD
. REVERSIBILITY
. RECOVERY

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is specificity?

A

It is important to make sure the training you do is relevant for your chosen activity/sport

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is progressive overload?

A

Where the performer gradually trains harder throughout their training programme as their body adapts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Why is important to not overload too soon?

A

Because it can risk injury

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is reversibility?

A

It is when training stops, and the adaptations that occur as a result of the training programme deteriorates.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

When does reversibility tend to happen?

A

Happens when an athlete becomes injured, ill or has a break from their sport

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is recovery?

A

These are rest days that allow the body to recover from training?

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What ratio should be used for work and rest?

A

3:1 ratio

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are the FITT principles?

A

. Frequency
. Intensity
. Time
. Type

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is frequency?

A

It is when you increase the number of training sessions, increase work period or number of sets and decrease number/time of rest periods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is intensity?

A

To improve you must train harder

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What can you use to increase intensity?

A

Heart rate
BORG scale
1RM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is time?

A

Time spent training gradually increase and rest periods need to decrease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is type?

A

Using different forms of exercise maintains motivation but needs to be relevant to your activity. The type of training should be exercising muscles in a way similar to how they are used in a game

How well did you know this?
1
Not at all
2
3
4
5
Perfectly