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 training to the requirements of an activity.
What is progressive overload?
When an athlete trains more than they normally do, this is the only way athletes can improve their fitness.
What is your target zone?
60%-80% - need to work hard to get fitter
What are individual needs?
Matching training to the requirements of an individual
What does FITT stand for?
Frequency
Intensity
Time
Type
What does FITT do?
It enables you to plan an exercise programme to get the most out of it as safely as possible.
What does RRRO stand for?
Rest
Recovery
Reversibility
Overtraining
What is rest?
The period of time allocated to recovery.
What is recovery?
Repair of damage to the body caused by training or competitions.
What is overtraining?
Training beyond your body’s ability to recover
What is adaptation?
Your body’s response to training and how your body changes to cope with new activity.
What is reversibility?
Gradually losing fitness instead of progressing or remaining at the current level.
When does reversibility happen?
When someone is ill or injured.
