Principles of training Flashcards
What are the five principles of training?
Specificity, Progressive Overload, Reversibility, Recovery.
What is meant by specificity (SPORR)?
The training must be relevant to the sport.
What is meant by progressive overload (SPORR)?
The training must gradually increase during the programme to ensure that the performer is always benefiting and that it is not to easy.
What is meant by reversibility (SPORR)?
Failing to train will cause retraining and the benefits gained will be lost.
What is meant by recovery (SPORR)?
Rest days in between training are important to let the body recover. The ideal ratio is three days of training to every day of rest.
To ensure improvements from training, what has to happen?
The FITT principles must be applied.
What does FITT stand for?
Frequency, Intensity, Time, Type.
What is meant by frequency (FITT)?
The performer must train often to improve.
What is meant by intensity (FITT)?
The performer must train at a high enough intensity to improve.
What is meant by time (FITT)?
The time spent training must gradually increase to make improvements.
What is meant by type (FITT)?
The type of training should be varied to maintain motivation but must still apply to the sport.
What is periodisation?
Dividing the training year into specific sections for a specific purpose.
What are the three cycles in periodisation?
Macro, meso, micro
What is the macrocycle?
Period of training involving a long-term performance goal.
What are the three part of a macrocycle?
The preparation period, the competition period, the transition period.
What is the preparation period of a macrocycle?
General conditioning and development of fitness levels during pre-season.
What is the competition period of a macrocycle?
The performer refines skills and techniques whilst maintaining fitness during the season
What is a transition period in the macrocycle?
The time at the end of a season in between the competition and preparation period where rest takes place.
What is a mesocycle?
A 4-12 week period of training with a particular focus.
What is a microcycle?
A week or a few days of training.
What is tapering?
Reducing the volume and or intensity of training prior to competition.
What is peaking?
Planning and organising training so a performer is at their peak physicality during a major competition.
What is double periodisation?
When the year is double periodised because the athlete must peak at two different times of the year.
