Principles of training Flashcards
SPORR
What does SPORR stand for?
- Specificity
- Progression
- Overload
- Reversibility
- Recovery
What is specificity?
Describes how training should be SPECIFIC to your chosen activity.
What should you consider in order to make training specific?
- Muscle fibre type used (FTG’s and FOG’s)
- Energy system used (ATP-PC, AGS, Aerobic)
- Intensity and duration of sessions (similar to training activity)
- Skills and movements (mimic sporting action)
Give an example of specificity in training
GK in netball: only train at 10m sprints as they can only cover 1 third of the court.
What is progression?
Progression is needed for improvement to occur
Why should training adaptations be gradual?
To prevent potential injuries
What occurs if progression does not take place?
A training plateau will occur
What is overload?
Used to allow for progression to take place
What is FITT principle?
- Frequency
- Intensity
- Time
- Type
Describe frequency (FITT)
How often e.g. how many times per week
Describe intensity (FITT)
How hard e.g. Borg scale/rating of perceived exertion.
- Aerobic = 60-80% of max HR
- Anaerobic = 80-90% of max HR
Describe time (FITT)
How long for e.g. how long the session is.
Describe type (FITT)
Similar to specificity, where the type of training should be relevant to your activity.
What is reversibility?
It occurs when you stop training (motivation, inner drive, out of season, not enough time) or become injured - and improvements made are lost.
What is reversibility also known as?
Detraining
