Principles of training Flashcards
What are the principles of training?
1) Specificity
2) Progression
3) Overload - frequency, intensity, time and type
4) Reversibility
5) Tedium
6) Over training
What is specificity?
The relevance of the choice of exercise to the activity to be improved.
How is specificity achieved?
Energy system, intensity, duration etc.
What is progression?
A state of moving onwards which implies an increase in training as time goes on.
How is progression achieved?
Gradual application of overload and performer has to train harder than they did before.
What is overload?
Training activities that are harder, more intense and longer than the normal physical activity.
How is overload achieved?
Increasing, frequency, intensity and time
What is reversibility?
Training is reduced or stopped and state of fitness returns to normal untrained state.
What is tedium?
Training lacks variety and causes boredom
What is overtraining?
When intensity/volume of training are increased to extreme levels and there is a lack of recovery causing a decline in physiological function.
What are the consequences of overtraining?
Extreme muscle fatigue, moodiness and lack of sleep
What are the principles of training?
1) Warm up/cool down
2) Rest days
3) Rotate muscle groups
4) Dehydration
5) Correct technique
6) Risk assessment
7) Avoid overtraining
8) Training should be progressive
