principles of training Flashcards
paper 1
what are the principles of training
specificity, progressive overload, reversibility, tedium
what is specificity
training must match the requirements of the activity so that the right muscles and body systems are adapted
what is progressive overload
- gradually increasing the amount of working training so that fitness gains occur, but without the risk of injury
- uses the FITT principle
what is the FITT principle
frequency, intensity, time, type
what is frequency
- how often you train (should be gradually increased)
- e.g. week 1= train once per week, week 2= train twice per week
what it is intensity
- how hard you train (should be gradually increased)
- e.g. week 1= 1 set of 5 reps of 5kg weight, week 2= 2 sets of 5 reps of 5kg weight
what is time
- how long you train (should be gradually increased)
- e.g. week 1= 20 minute session, week 2= 25 minute session
what is type
- relates to specificity, training should closely match the activity
- e.g. a marathon runner should use continuous training
what is reversibility
just as fitness improves with training, it can decline if you stop training
what is tedium
- this is the boredom that can occur when you train the same way every time
- a variety of training methods are needed to keep motivated to carry on without giving up
what is the training intensities for aerobic target zone
60-80% of max heart rate
what is the training intensities for anaerobic training zone
80-90% of max heart rate
how do you work out your max heart rate
220- age
how to improve strength/ power
use a high weight, low reps above 70% of 1 rep max (e.g. 3 sets of 5 reps)
how to improve muscular endurance
use a low weight, high reps below 70% of 1 rep max (3 sets of 12-15 reps)
what are the 7 different types of training
- continuous training
- fartlek training
- circuit training
- interval training
- plyometric training
- weight training
- static stretching
what is continuous training
- sub maximal aerobic exercise that has no breaks or rest (exercising for a sustained period of time without rest)
- lasts for a minimum of 20 minutes
- improves cardiovascular and muscular endurance
what are the advantages of continuous training
- no equipment or facilities needed
- has many health benefits (CHD)
- can be done on your own
what are the disadvantages of continuous training
- boring
- no change of pace
- can cause impact injuries
what sports would continuous training be good for
- marathon running
- cycling
- swimming
what is fartlek training
- periods of fast work followed by periods of slow work
- form of continuous training that varies both in pace and terrain
- aerobic and anaerobic
- improves cardiovascular and muscular endurance
what are the advantages of fartlek training
- no equipment or facilities needed
- change of pace can be more interesting
- can be done on your own
what are the disadvantages of fartlek training
- high intensity can be avoided
- a safe route may be hard to find
what sports is fartlek training good for
- football
- rugby
- netball
what is circuit training
- series of stations with a rest in between
- contains stations organised in a circuit- they can be skill or fitness based, aerobic or anaerobic
- intensity is measured by circuits, time or repetitions
- can be adapted to improve all types of fitness
what are the advantages of circuit training
- variety of stations generates interest
- can be skill or fitness
- can easily be adapted
what are the disadvantages of circuit training
- equipment can be costly
- can be time consuming to set up
what sports is circuit training good for
can be adapted to suit all sports
what is interval training
- periods of high intense exercise followed by periods of rest to recover
- usually anaerobic
- can be used in a variety of locations
- improves speed but can improve strength and cardiovascular endurance
what are the advantages of interval training
- can be used to improve health and fitness (aerobic and anaerobic)
- no equipment needed
what are the disadvantages of interval training
- can be repetitive and boring
- need to plan and keep track of sets
what sports is interval training good for
usually for speed
can be adapted to other sports
what is plyometric training
- maximal intensity involving jumping/ bounding
- involves an eccentric contraction (muscle lengthens) immediately followed by a concentric (muscle shortens)
- improves power (speed and strength)
what are the advantages of plyometric training
- develops power quickly
- no equipment needed
what is the disadvantage of plyometric training
can cause injury due to high intensity
what sports is plyometric training good for
- basketball
- long jump
- hurdles
what is weight training
- form of interval training which involves reps and sets
- the weight provides the resistance
- can be done using free or fixed weights
- improves strength, power and muscular endurance
- (exercises using resistance to build muscular endurance, strength and power)
what is an advantage of weight training
can target specific areas of the body
what are the disadvantages of weight training
- can cause injury with poor technique
- a spotter is needed with free weights
- can be expensive
what sports is weight training good for
- weight lifting
- tennis (muscular endurance)
what is static stretching
- stretching a muscle to its current limit
- held (isometric) for up to 30 seconds
- can be done on your own, with apparatus or with a partner
- improves flexibility
what is the advantage of static stretching
develops flexibility
what are the disadvantages of static stretching
- not as effective as other stretching methods
- can take a long time to go through all the muscle groups
what sports is static stretching good for
most sports and activities benefit from static stretching
what is HIIT
- High Intensity Interval Training
- periods of anaerobic exercises performed at a high intensity
