Soc 5 Flashcards
What are the four 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?
Gradually increasing the amount of overload so as to gain fitness without the risk of injury.
What is Individual needs?
Matching training to the reauirements of an individual.
What is Frequency?
How often you train.
What is Intensity?
How hard someone trains.
What is Time?
The method of training to achieve particular goals.
What is Type?
How long each training session must last in order to benefit and achieve improvement.
Why is rest and recovery important?
The human body reacts to a hard tariming session by increasing its ability to cope with future punishing training sessions. The process is called adaptation but it only happens when you rest. As ypu rest, your body has time to recover, repairing and strengthening itself between workouts. Your body will adapt to the stress associated with exercise, replenish its stores of energy and repair body tissue.
What is rest?
The period of time allocated to recovery.
What is recovery?
Repair of damage to the body caused by training or competition.
What is adaptation?
Your body’s response to training and how your body changes to cope with new activity.
What is overtraining?
Training beyond your body’s ability to recover.
What is reversibility?
Gradually losing fitness instead of progressing or remaining at the current level.
Thresholds of training
Thresholds set levels for people to train at that are effective but still safe. Work done below the threshold will have little impact on improving fitness and work done above could cause injury.
Target Zones
For aerobic training limits are usually 60-80% of your MHR, for anaerobic training they would usually be 80-90%.
How do you work out your MHR?
Maximum Heart Rate = 220 - The persons age
How do you work out the aerobic target zone?
Find out 60% and 80% of your Maximum Heart Rate (MHR):
60% = (60 x 204) divided by 100 = 122.4
80% = (80 x 204) divided by 100 = 163.2
Aerobic Target Zone = 122 - 163 BPM
How do you work out the Karvonen Formula?
1.You need to work out you maximum heart rate (220 - age)
2.Then take your resting heart rate and minus your maximum heart rate to get your new number.
3.Find 60 and 80% of your new number.
4.Add your new numbers to your resting heart rate
