Principles Of Training Flashcards
What’s the definition of principles of training
Guideline you must adhere to in order for your training programme to be effective
What are the 2 acronyms?
SPORT
FITT
Where does FITT come under?
Overload
what does sport stand for?
Specificity
Progressive overload
Overload
Reversibility
Tedium
Why does specificity stand for/do?
Making training specific to sport being played - muscle groups / energy systems used must be the same as the ones in the sport.
- replicate skills/movements
-components of fitness
-competitive element
-energy systems
-runners-distance they’re running e.g. 100m sprint : 75m x5 & 125m x7
Length of time 20min for 5k run
What does overload stand for/do?
Placing more stress on the body than it’s used to
This can be done following FITT:
Frequency - how often you train
Intensity - how hard you train
Type - refers to training method being used
Time - how long you train for
What does progressive overload stand for/do?
Gradually increasing amount of overload so that fitness gains occur without any potential injury
Ensures plateau in fitness levels do not occur:
Run…
Longer, further, faster, more reps, higher, heavier
What does reversibility stand for / do?
Fitness levels will drop if you stop exercising due to injury boredom holiday etc
When you come back decrease intensity of training sessions
What does reversibility stand for / do?
Fitness levels will drop if you stop exercising due to injury boredom holiday etc
When you come back decrease intensity of training sessions
What does tedium stand for / do?
Refers to possibility of an athlete getting bored during training.
If training 8/4x a week tedium will gradually creep in
Training should be varied:
Train with music, friends and in a different location
What does tedium stand for / do?
Refers to possibility of an athlete getting bored during training.
If training 8/4x a week tedium will gradually creep in
Training should be varied:
Train with music, friends and in a different location
What is continuous training and who will use it?
-working for long periods of time at a steady pace without breaks
Why are the advantages of continuous training?
No equipment needed
No skills involved
Improves aerobic c/v system
Can be done anywhere
Body improves at taking in oxygen and transporting it
Made sport specific
What are disadvantages of continuous training?
Boring
Repetitive injury
Time consuming
Not always match demands of sport
What’s HIIT training / intensity training?
Periods of work followed by periods of rest
HIIT has to be high intensity
What can interval training be used for?
To improve/train anaerobic energy systems (can be adapted for both)
What do you need to consider with interval training?
Duration of work period
Duration of recovery period
Intensity of work period
Number of rest periods
What’s the advantages of interval training?
Burns fat quickly
Altered to suit individual
Improves energy systems
Quick to complete
What’s the disadvantages of interval training?
Can lead to injuries (it’s extreme work)
Hugh level of motivation is needed
Can lead to dizziness/sickness
What’s Fartlek training?
Swedish for speed play
Involves exercise often running that varies in: time, distance, effort, terrain, uphill, downhill.
What’s the advantages of fartlek training?
Trains both the energy
No equipment is needed
Not tedious no real skill needed
Improves recovery times
What’s the disadvantages of fartlek of training?
Need to be good at judging intensity your working at
Difficult to monitor progress
What’s circuit training?
A series of exercises completed for a set time with rests in between each station in a circular fashion
What’s the advantage of circuit training?
Can do it with freinds
Not tedious
Easy to monitor progress
not much equipment needed
What’s the disadvantages of circuit training?
Needs space
May need specialist equipment
Difficult to gauge work:rest ratio at the start
