Principles of Training Flashcards
What are the principles of training?
Frequency Intensity Duration Specificity Adaptability Progressive Overload Reversibility
Why is it important to consider the principles of training?
To ensure the training program is as effective as possible
How many times in a week should you train your CRE?
3-4 times a week
How many times in a week should you train your power?
2-3 times a week(less than CRE)
Why it is important to ensure you consider the frequency of your training?
Frequency is important as it depends on what factor you are developing
Ensure that you don’t injure yourself or burn out
Example: CRE training - 3 or 4 times a week, Power - 2 or 3 times a week
Why should you ensure you consider the Intensity of your training?
To ensure at the right work rate to make improvements on specific factor
Example: CRE - aerobic(60% of MHR), anaerobic(80% of MHR)
Example: Power - high intensity, low number of repetitions
Why would you ensure you consider the duration of your training?
Duration can be used as an aspect to improve in progressive overload
Ensure you can finish the session
Ensure it works the factor, example: CRE, has to be over 20 minutes to ensure it works the right system, because otherwise it won’t have an effect on the CRE of the individual
Why is it important to ensure you consider overloading your training?
If you continue to train at the same level for a long period of time, your body gets used to the training and is adapted, meaning it will no longer have an effect on your body
This is the main reason people start to plateau
Overloading your training, placing more stress on your body at regular intervals ensures that you don’t plateau and you continue to make progressions
Why is it important to ensure you consider the specificity of your training?
The training needs to be specific to your level of fitness, the sport you participate and the goals you have for your training
This will help ensure the training is modelled around you and that the training targets your weaknesses ensuring your personal performance improves
Why should your training be adaptable?
Your training should be adaptable because it may need to change if circumstances change. If you make less or more progress than thought, the intensity could be changed to ensure that the training program helps you make maximal improvement.
What is ‘Reversibility’
Reversibility is the process of going back to your original state of fitness due to not being able to complete training
Give an example of where someone may encounter reversibility
Injury,Illness or having to stop training to do stupid exams
