Principles Of Training Flashcards
Principles of training
SPIF
Specificity
Progressive overload
Individual needs
FITT (frequency, intensity, time, type)
Specificity
Matching training to the requirements of your activity/sport
Progressive overload
Gradually increasing the amount of training an athlete does in order to improve their fitness. Overload is the only way to improve fitness. The gradual increase reduces risk of injury
The target zone
The target zone is where you want to be training in order to improve your fitness, above minimum threshold of training but below maximum threshold of training. (60-80%)
Individual needs
Matching training to the requirement of an individual
FITT
Frequency Intensity Time Type FITT principle enables you to get the most out of your personal exercise plan as safely as possible
RRRO
Rest
Recovery
Reversibility
Overtraining
Rest
The period of time allocated to recovery
Recovery
Repair of damage to the body by training or competition
Adaptation
Your body’s response to training and how your body changes to cope with new activity
Overtraining
Training beyond your body’s ability to recover
Signs of overtraining
Illness
Injury
Mental trouble
Reversibility
Gradually losing fitness instead of progressing or remaining at the current level
When does reversibility occur?
When an athlete is returning from injury or a period without the same level of exercise
SMART
Specific Measurable Achievable Realistic Time bound