Principles Of Training Flashcards
What are the principles of training (spif)
Specificity
Progressive overload
Individual needs
Fitt ( frequency intensity time type)
What is specificity
Matching the training to the requirements of an activity/sport
What is progressive overload
Gradually increasing the amount of overload so as to gain fitness without risk of injury
Training more than you usually do
What is individual needs
Matching training to the requirement of an individual
What does fitt stand for
Frequency
Intensity
time
types
What is the training threshold
60-80% of your maximum heart rate or 1 rep max
What is the difference between specificity and individual needs
Individual needs is matching the training to the person not the sport
What is fitt
Frequency(how often)
Intensity (how hard)
Time (how long)
Type(method
What is RRRO
Rest
Recovery
Reversibility
Overtraining
What is the definition of rest
The period of time allocated to recovery
What is the definition of recovery
Repair of damage to the body caused by training or competition
What is adaptation
Your bodies response to training and how your body changes to cope with new activities
What is overtraining
Training beyond your bodies ability to recover
What are the signs of overtraining
Illness or injury
What is reversibility
Gradually losing fitness instead of progressing or remaining at the current level
