Principles of Training Flashcards
What does the acronym SPORT stand for in training?
SPORT stands for Specificity, Progression, Overload, Reversibility, and Tedium.
What is the principle of specificity in training?
Specificity means that training should be tailored to the specific demands of the activity or sport to improve performance in that area.
How can specificity be applied to training?
For example, a sprinter should focus on speed training, while a long-distance runner should focus on endurance.
Why is specificity important for athletes?
It ensures that the training is relevant to the activity, helping improve the necessary skills and energy systems for optimal performance.
What does the principle of progression mean in training?
Progression refers to gradually increasing the intensity, duration, or frequency of training to ensure continuous improvement.
How can progression be applied to a fitness program?
An individual can start with lighter exercises and gradually increase the difficulty as their fitness improves. For example, starting with 20-minute workouts and progressing to 30 minutes.
Why is progression important for avoiding plateaus in training?
It helps prevent the body from adapting too easily to the same training stimuli, which can stop further improvements.
What is the principle of overload in training?
Overload means increasing the intensity, frequency, or duration of exercise beyond the normal level to challenge the body and improve fitness.
How can overload be applied in a training program?
A person can increase the weight in strength training, run longer distances, or increase the number of workouts per week to apply overload.
What happens if overload is applied incorrectly?
If overload is applied too quickly or too intensely, it can lead to injury or excessive fatigue.
What is the principle of reversibility in training?
Reversibility means that any gains made through training can be lost if training stops or is significantly reduced.
How does reversibility apply to health and fitness?
If a person stops exercising, they may lose muscle mass, cardiovascular fitness, and endurance over time.
How can reversibility be prevented?
By maintaining a consistent workout schedule, even at a reduced intensity during rest periods, to avoid losing fitness.
What is the principle of tedium in training?
Tedium refers to the boredom or lack of variety in training, which can lead to a decrease in motivation and performance.
How can tedium be avoided in a fitness program?
By varying workouts, trying new exercises, or changing the training environment to keep the workouts interesting and engaging.
Why is tedium important to address for long-term fitness success?
To keep individuals motivated and engaged in their fitness goals, reducing the risk of dropout due to boredom.
What does the acronym FITT stand for in relation to the principles of overload?
FITT stands for Frequency, Intensity, Time, and Type.
What does frequency refer to in the FITT principle?
Frequency refers to how often exercise is performed in a given time period (e.g., weekly).
How can frequency be applied to improve fitness?
An individual can increase the number of workouts per week to improve cardiovascular fitness, strength, or flexibility. For example, going from three to four sessions a week.
How does increasing frequency help with overload?
Increasing frequency ensures the body is regularly challenged, leading to continual improvement in fitness.
What does intensity refer to in the FITT principle?
Intensity refers to how hard the exercise is, which can be adjusted by increasing the weight lifted, the speed of movement, or the effort exerted.
How can intensity be applied to improve fitness?
Increasing the intensity of workouts, such as running at a faster pace or lifting heavier weights, challenges the body to adapt and improve.
What are some methods to measure intensity during exercise?
Methods to measure intensity include heart rate, perceived exertion (e.g., the Borg scale), or the amount of weight lifted in strength training.
What does time refer to in the FITT principle?
Time refers to the duration of each exercise session or the length of time spent doing a specific activity.
How can time be increased to apply overload?
Increasing the duration of workouts or the time spent on each exercise can push the body to adapt and improve endurance or strength.
What is an example of increasing time for aerobic exercise?
Gradually increasing the duration of a run from 20 minutes to 30 minutes over a few weeks to build endurance.
What does type refer to in the FITT principle?
Type refers to the kind of exercise or activity being performed (e.g., running, swimming, weightlifting).
How can changing the type of exercise apply overload?
Changing the type of exercise, such as switching from running to cycling, challenges the body in different ways and prevents plateaus.
Why is variety important in applying the type principle of overload?
Variety helps target different muscle groups, energy systems, and prevent boredom, leading to more effective and engaging training.
How can FITT and SPORT principles work together in a training program?
Both FITT and SPORT principles ensure that a training program is specific, progressive, and varied, which helps optimize performance and reduce the risk of injury.
