PRINCIPLES OF TRAINING Flashcards
WHAT DOES PEP STAND FOR
PERSONAL EXERCISE PROGRAMME
WHAT IS A PEP
A TRAINING PROGRAMME DESIGNED TO IMROVE WHATEVER YOU WANT FOR EXAMPLE; HEALTH, FITNESS OR A PARTICULAR COMPONENT OF FITNESS TO IMPROVE YOUR PERFORMANCE IN A SPORT
WHAT ARE TRAINING METHODS
THEY ARE DIFFERENT TYPES OF EXERCISE AND THEY ARE DESIGNED TO IMPROVE DIFFERENT COMPONENTS OF FITNESS
WHAT DO YOU HAVE TO CONSIDER TO CHOOSE THE RIGHT TRAINING METHOD
WHAT PARTS OF THE BODY AND WHAT COMPONENTS OF FITNESS ARE INVOLVED IN YOUR SPORT, THE LEVEL OF FITNESS YOU HAVE (FITNESS TESTING) AND THE EQUIPMENT NEEDED
WHEN YOU ARE PLANNING A TRAINING PROGRAMME THINK ABOUT…
SIP
WHAT DOES SIP STAND FOR
SPECIFICITY, INDIVIDUAL NEEDS AND PROGRESSIVE OVERLOAD
WHAT IOS SPECIFICITY
MATCHING TRAINING TO THE ACTIVITY AND COMPMONENTS OF FITNESS TO BE DEVELOPED (TRAIN THE RIGHT PARTS OF THE BODY IN THE RIGHT WAY)
EXAMPLE OF SPECIFICITY
A WEIGHTLIFTER WHO WANTS TO GET STRONGER WILL NEED TRAINING METHODS THAT WILL FOCUSE ON INCREASING MUSCLE STRENGTH.
WHAT ARE INDIVIDUAL NEEDS
MAKING TRAINING MATCH THE NEEDS OF AN INDIVIDUAL
EXAMPLE OF INDIVIDUAL NEEDS
YOU CANT PUT SOMOENE THAT IS UNFIT TO RUN 10K
WHAT IS PROGRESSIVE OVERLOAD
GRADUALLY INCREASING THE AMOUNT OF OVERLOAD YOU DO TO INCREASE YOUR FITNESS WITHOUT INJURY RISK
EXAMPLE OF PROGRESSIVE OVERLOAD
INCREASING FREQUENCY, INTENSITY OR TIME SPENT
TRAINING PROGRAMMES CON BE PLANNED USING…
FITT
WHAT DOES FITT STAND FOR
FREQUENCY, INTENSITY AND TIME (ALL PART OF MAKING SURE YOU OVERLOAD WHILE YOU ARE TRAINING)
WHAT IS FREQUENCY
HOW OFTEN YOU SHOULD EXERCISE
HOW CAN YOU OVERLOAD IN FREQUENCY
YOU SHOULD OVERLOAD BY INCREASING HOW OFTEN YOU EXERCISE FOR EXAMPLE GRADUALLY INCREASING THE NUMBER OF TRAINNING SESSIONS.
WHAT IS INTENSITIY
HOW HARD YOU SHOULD EXERCISE
WHAT DOES INTENSITY DEPEND ON
DEPENDS ON YOUR LEVEL OF FITNESS
THE TYPE OF FITNESS YOU WANT TO IMPROVE
WHAT IS TIME
HOW LONG YOU SHOULD EXERCISE
HOW CAN YOU OVERLOAD WITH TIME
GRADUALLY INCREASINF THE TIME YOU SPEND ON A CERTAIN EXERCISE OR BU INCREASING THE OVERALL TIME SPENT EXERCISING FOR EXAMPLE MAKING TRAINNING SESSIONS 5MIN LONGER EACH WEEK
WHAT IS THE TYPE OF ACTIVITY
WHAT EXERCISE YOU SHOULD DO
WHEN DOES THE ADAPTATION OF TRAINNING PROGRAMMES TAKE PLACE
DURING REST AND RECOVERY
WHY DO ALL TRAINNING PRPGRAMMES NEED TO BE CONSTANTLY MONITORED
TO MAKE SURE THAT THE ACTIVITIES ARE STILL PRODUCING OVERLOAD. BECAUSE AS YOU GET FITTER YOUR PEP WILL NEED TO CHANGE TO KEEP IMPROVING YOUR FITNESS
WHAT CAN OVERTRAINNING CAUSE
CAUSES INJURIES BY NOT GIVING YOUR BODY ENOUGH TIME TO RECOVER FROM THE LAST TRAINNING SESSION AND REPAIR ANY DAMAGE
WHAT IS REVERSIBILITY
ANY FITNESS IMPROVEMENT OR BODY ADAPTATION CAUSED BY TRAINNING WILL GRADUALLY REVERSE AND BE LOST WHEN YOU STOP TRAINNING
IT TAKES MUCH LONGER TO GAIN FITNESS THAN TO LOOSE FITNESS SO YOU NEED TO BALANCE…
RECOVERY BECAUSE YOU CANT REST FOR TOO LONG IF SO YOULL LOSE MOST OF THE BENEFITS OF HAVING DONE THE TRAINNING
WHAT CAN HAPPEN IN REVERSIBILITY IF YOU DONT REST ENOUGH
YOU WILL GET INJURED AND YOU WILL HAVE TO WAIT FOR YOUR INJURY TO HEAL, BUT THANKS TO REVERSIBILITY YOUR FITNESS WILL START TO DECREASE WHILE YOU DO.
