principles of training Flashcards
Why does training take place?
In order to improve ability and capability to take part in an activity more effectively
What does training require?
An actual change in the body, specifically the body systems, so that a physical change takes place
What is specificity?
Training that is particularly suited to a particular sport or activity
What is an example of an athlete including specificity in their training program?
A marathon runner would make sure that distance running was in their training
What is progression?
Where training is increased gradually as the body adjusts to the increased demands being made on it
Why must any training an individual does be increased gradually?
So that the body can adjust to the different demands that are being made on it
What happens when the same training goes on for a long time?
No real progression will happen (plateauing)
What is overload?
Making the body work harder than normal in order to improve it
What is FITT?
Frequency
Intensity
Time
Type
What is meant by ‘frequency’?
This means increasing the number of training sessions
What is meant by ‘intensity’?
This means increasing the actual amount of activity a person is including in one session
How can frequency be applied in a training program?
A top performer will take part in some form of training every day, but when someone starts training the must consider progression and make sure they increase gradually
What is meant by ‘time’?
This is also known as duration and means increasing the actual amount of time a person spends taking part in the training session
How can intensity be applied in a training program?
Increasing weights or the number of exercises (such as sit-ups)
How can time be applied in a training program?
By spending longer at the gym
How can type be applied in a training program?
Endurance athletes will focus on their cardiovascular endurance, so they will do exercises like long distance running
What is meant by ‘type’?
This refers to the type of exercise undertaken or what kind of exercise a person does
Why is it a bad idea to do too much too soon?
This could result in an injury or muscle damage
What is reversibility?
If training stops then the effects gained can be lost too (the opposite of progression)
What have top performers calculated?
That if they have to stop training for a certain period of time, then it takes up to three times that period to get back to the state they were in previously
Why is there combination training?
Because very few performers just carry out one specific form of training
What types of combination training do games players carry out?
- endurance training, such as a training run
* muscular endurance, such as using weight training machines
Why do games players do combination training?
So that they can improve their all round levels of fitness
Why is safety an important factor to consider?
Because the aspects of training require a person to push their body beyond its normal limits in order to be able to improve
What should an individual do before and after they train?
They should always complete a thorough warm up before each session, as well as a cool down afterward
What specific safety requirements might a performer have to be aware of?
Particular training methods such as having spotters when using freestanding weights
What are the principles of training (SPORT)?
Specificity Progression Overload Reversibility Tedium
