Soc 5 Flashcards
What are the 4 principles of training
-Specificity
-Progressive overload
-individual needs
-FITT(frequency,
intensity,time,type
What is specificity
Matching training to the requirement of an activity/sport ( a striker will likely practice a lot of turning and shooting)
what are individual needs
Matching the training to the requirements of an individual
What is progressive overload
gradually increasing the intensity over time so as to gain fitness without the risk of injury
What is meant by the target zone
Our aerobic training threshold between 60-80% of our maximum threshold
What does FITT stand for
Frequency
Intensity
Time
Type
What does frequency mean in FITT
How often you train
What does intensity mean in FITT
How hard someone trains
What does type mean in FITT
The method of training used to achieve particular goals
What does time mean in FITT
How long you are training for and how long you are resting for during your training. You have to train for a certain amount of time to improve e.g: 5 minutes of light jogging isn’t going to help you much
Why is rest and recovery important
The body reacts to a bard training session by increasing it’s ability to cope with future training session, this process is called adaption however this only happens when you rest. As you rest your body has time to repair,recover and strengthen itself.
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 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 progessing or remaining at your current level ( normally happens after time of from training, could be due to injury,holiday e.c.t
Why are thresholds of training important
Thresholds set levels for people to train at that are safe but effective.
What is aerobic training
Training were you a using oxygen e.g:a long distance run
How do you find your maximum heart rate
220-the persons age
E.g my max heart rate=220-16=204 so for aerobic training I will want to be between 122-163
Multiply your max by 0.6-0.8 to find your 60-80%
What is anaerobic training
Training were you are not using oxygen e.g:something below roughly 10 seconds like a sprint
What is your aerobic target zone
Between 60-80% of your maximum heart rate
Work this out by do 220-your age to find your maximum heart rate
And your target zone will be between 60-80% of your maximum
What is your anaerobic target zone
80-90% of your resting heart rate
This should be used in exercise were you are not using oxygen
How do you work out the carvonen formula
220-your age(16)=204
204-resting heart rate(64)=140
140x0.6=84
140x0.8=112
84+resting heart rate=148=60%
112+resting heart rate=176=80%
What does the carvonen formula find
Your heart rate levels e.g:60% of your maximum specific to you individually
