Principles Of Training Flashcards
What does PPM stand for
Periodisation
Peaking
Moderation
What does FITT stand for
Frequency
Intensity
Time
Type
What does SPORRT stand for
Specificity Progression Overload Rest + recovery Reversibility Tedium
Define specificity
Training must be specific to the sport or activity, the type of fitness required and the particular muscle groups
Examples of specificity
Marathon runners do mostly cardiovascular endurance work
Power lifter do low rep high intensity weight lifts
Swimmers exercise ‘swim specific muscles’
A health related fitness program should be on
Aerobic energy
Muscular endurance
Flexibility
Muscular strength
Define overload
Training must be raised to a higher level than normal to create the extra demands to which your body will adapt (FITT)
Ways overload can be achieved
Increase the intensity
Increase the frequency
Increase the duration
Give the 3 equations relating to progression
Progressive overload + sufficient recovery = training adaptations, increasing baseline fitness
High recovery + too little overload + no adaptations = training plateau
High overload + insufficient recovery = no training adaptations + risk if overtraining
Define progressive overload
This principle of constantly overloading is the principle of gradually overloading body
Define rest
The tine given to recovery
Define recovery
The time required to repair damage to the body caused by training or competition
Define reversibility
Occurs when exercises stops or is slackens and the training benefits are lost. Most of the benefits of training are lost in 4-8 weeks
What is tedium
Boredom
No motivation
How do you use variety to prevent tedium whilst training for a 100km cycle
Different venues/ routes
Spin class
Cycle club vs individual
Gym vs open road
