Principles Of Training Flashcards
What does the S in SPORR stand for?
Specificity:
Important to make sure the training you do is relevant for your chosen sport. Consider if you’re using the same energy system, muscle fibre type, and movements. The intensity and duration of the training should also be similar to your activity. An example is a centre midfielder may chose to do Fartlek training to develop cardiovascular fitness as this mimics the same speed pattern as a match.
What does the P and O stand for in SPORR?
Progressive overload:
When the performer gradually trains harder throughout their training programme, as their body adapts. A performer who wants to develop power, for example, will be lifting heavier weights at the end of their training programme compared to the start. This is because the muscles will be overloaded every few weeks as the amount of weight lifted is increased. It’s important to not overload too much too soon and instead do it gradually to avoid the risk of injury.
What does the first R in SPORR stand for?
Reversibility:
This is often referred to as detraining. If training stops, then the adaptations that have occurred as a result of the training programme deteriorate. This tends to happen when an athlete becomes injured, ill or has a break from their sport.
What does the last R stand for in SPORR?
Recovery:
Rest days are needed to allow the body to recover from training. Research suggests that the 3:1 ration should be used, where the performer trains hard for three days and then rests for one.
What does F stand for in FITT?
Frequency:
Need to increase the number of training sessions, increase the work period or number of sets, and decrease the number of rest periods.
What does the I stand for in FITT?
Intensity:
To improve you must train harder. To implement this you may use heart rate/BORG scale, one rep max to help.
What does the first T in FITT stand for?
Time:
This is for time spent training. This needs to gradually increase and rest periods need to slowly decrease.
Who does the last T in FITT stand for?
Type:
Using different forms of exercise improves motivation, but the type chosen needs to be relevant to your activity. For example, if an improvement in stamina is the aim of a training programme, there are a variety of of different types of training that can be used to maintain motivation, such as continuous training, circuit training, and fartlek training. However if you’re a games player you need to make sure that these types of training involve running, so that it you are exercising muscles similar to how you use them in a game.
