Soc 5 Flashcards
Specificity
Matching training to the requirements of an activity/sport
Progressive overload
Gradually increasing the amount of overload to gain fitness without the risk of injury
Individual needs
Matching training to the requirements of an individual
How do you work your maximum heart rate
220 - your current age
What would a 16 yr olds maximum heart rate be?
204
Give an example of specificity
A marathon runner must concentrate on cardiovascular fitness over very long distances
Give an example of progressive overload
In the gym by gradually increasing the amount of reps and sets
Give an example of individual needs
Trying to improve a weakness in your performance
what does FITT stand for?
Frequency, Intensity, Time, Type
Frequency
Frequency means now often you train.
Intensity
Intensity means how hard someone trains.
Rest
The period of time allocated to recovery
Adaptation
Your body’s response to training and how your body changes to cope with new activity.
Recovery
Repair of damage to the body caused by training or competition
Overtraining
is when an athlete doesn’t adequately recover after repetitive intense training
Why is rest and recovery important?
It is important to rest and recover as this gives you body time to recover, repairing and strengthening itself between workouts.
what is muscular hypertrophy
The muscles in the body being torn during a workout and being rebuilt overtime building muscle
Reversibility
Gradually losing fitness instead of progressing or remaining at the current level
When does Reversibility occur?
It happenes after an individual stops training for an extended period of time (2 weeks) after things such as injury or illness
Thresholds of training
Thresholds set levels for people to train at that are effective but still safe
Why are thresholds of training important
Levels that are effective but still safe. Work done below will have little impact on improving fitness. Work done above is much more risky
What is a target zone
The range where you want your heart rate to be to achieve the best impact on the CV system
What is an individuals anaerobic training zone
An individuals anaerobic training zone would usually be 80%-90%.
How do you find your maximum heart rate
MHR = 220 - (the persons age)
How do you find out the aerobic target zone
60% = (60x204) divided by 100 = 122.4
80% = (80x204) divided by 100 = 163.2
Why is the karvonen formula important
A more sophisticated way of working out an individual’s training zone
How do you work out your karvonen formula
Firstly you get 220 - (your age), then you need to, from that number, minus your resting heart rate. Then you find 60 and 80 percemt of tose numbers.
