Soc 5 Flashcards
How do you work out your maximum heartrate?
220 minus your age
Specificity
Matching training ti the requirements of an activity/sport
A forward and a back in rugby will train different ( a prop would need more strength and size while a back would need more agility)
Progressive overload
Gradually increasing the amount of overload to gain fitness without risk of injury
If you want to run long distance you can gradually run longer every time you go on a run
Individual needs
Matching training to the requirements of an individual
If a person is just starting to run long distance if they used mo farah’s training plan they wouldn’t be able to do it
What does FITT stand for?
Frequency
Intensity
Time
Type
What is RRRO
Rest
Recovery
Reversibility
Overtraining
Why is rest and recovery important?
It enables your body to repair and strengthen itself between workouts leading to adaptation such as muscular hypertrophy(tearing your muscles)
What happens if your dont rest or recover
You could get injured or burnt out and get sick
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 are adaptations?
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. Could lesd to injury or illness
What is reversibility?
Gradually losing fitness instead of progressing or remaining at the current level. Usually happens when injured or sick.
Why are training thresholds important?
They set levels for people to train at that are safe so people are less likely to get injured while still getting fitter.
What is your aerobic target zone range?
60-80% of your maximum heartrate
