Principles Of Training Flashcards

1
Q

Principles of training

SPIF

A

Specificity
Progressive overload
Individual needs
FITT (frequency, intensity, time, type)

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2
Q

Specificity

A

Matching training to the requirements of your activity/sport

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3
Q

Progressive overload

A

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

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4
Q

The target zone

A

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%)

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5
Q

Individual needs

A

Matching training to the requirement of an individual

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6
Q

FITT

A
Frequency
Intensity
Time
Type
FITT principle enables you to get the most out of your personal exercise plan as safely as possible
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7
Q

RRRO

A

Rest
Recovery
Reversibility
Overtraining

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8
Q

Rest

A

The period of time allocated to recovery

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9
Q

Recovery

A

Repair of damage to the body by training or competition

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10
Q

Adaptation

A

Your body’s response to training and how your body changes to cope with new activity

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11
Q

Overtraining

A

Training beyond your body’s ability to recover

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12
Q

Signs of overtraining

A

Illness
Injury
Mental trouble

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13
Q

Reversibility

A

Gradually losing fitness instead of progressing or remaining at the current level

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14
Q

When does reversibility occur?

A

When an athlete is returning from injury or a period without the same level of exercise

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15
Q

SMART

A
Specific
Measurable 
Achievable
Realistic
Time bound
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