principles of training Flashcards
define specificity
training that is matched to the requirements of the sport the performer is involved in
how does specifity make training more effective
it works the specific muscles you need for your sport
give an example of how specificity can be incorporated into a workout
a striker would work on his power whereas a goalkeeper would work on catching
define progressive overload
training harder as time passes- a gradual increase in weigh or time to see better results
how does progressive overload make training more effective
using harder weights each session increases the results you see more significantly than if you use the same weight
give an example of how progressive overload can be incorporated in a workout
if you curl 10kg one day, you should curl 11kg the next
what does the F in the FITT stand for and what does it mean
frequency- how often you train
what does the I in the FITT stand for and what does it mean
Intensity- how hard the exercise is
what does the T in the FITT stand for and what does it mean
Time- the length of the session or exercise
what does the T in the FITT stand for and what does it mean
Type- the method of training used
why is rest and recovery important
it helps replenish energy stores and repairs muscle fibers
what does overtraining cause
injury, anxiety and depression, longer recovery time
what does DOMS stand for
Delayed onset muscle soreness
define overtraining
when you train too hard and don’t give your body enough rest and recovery time
how does overtraining make training more effective
it doesn’t- it can make you ill and cause injuries
give an example of how to avoid overtraining
wait 48 hours before training a certain muscle group again
define individual needs
creating the workout around the individual needs of the performer to ensure they are appropriately challenged
how does individual needs make training more effective
ensures training is suited to your body so its not boring
give an example of individual needs
a male football players PEP would be different to a woman’s rugby players PEP
define reversibility
if you get injured or ill, your progress will reverse and you will lose muscle
how does reversibility make training more effective
it doesn’t- but training regularly ensures you don’t experience reversibility
