SOC 5+6: Flashcards
How do you work out your maximum heart rate?
220 - your age
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 would a forward in football use specificity to train?
A forward in football could train what runs they could make to overall improve their performance
How would a boxer use progressive overload?
They would gradually increase the weight they are lifting over many sessions to build up strength
How would someone starting to lift not use a proffesional’s training programme?
This could cause injury and would be too hard for the lifter so wouldn’t meet their personal needs
What does FITT stand for?
Frequency
Intensity
Time
Type
What does the F mean in fitt?
Frequency : how often you train
What does the I mean in fitt?
Intensity : how hard you train
What does the T mean in fitt? ( first one )
Time : how long you train for
What does the T mean in fitt? ( second one )
Type : what type of method of training you do ( fartlek )
What does RRRO stand for
Rest
Recovery
Reversibility
Overtraining
Why is rest and recovery important
Is enables your body to repair, and strengthening itself between workouts leading to adaptation
What happens if you dont rest or recover
You could get injured or burnt out and get sick
Rest
The period of time allocated to recovery
Recovery
Repair or damage to the body caused by training or competitions
Adaptations
Your body’s response to training and how your body changes to cope with the new activity
Overtraining
Training beyond your bodies’ ability to recover
Reversibility
Gradually losing fitness instead of progressing or remaining at the current level
Why are thresholds of training important?
They set levels for people to train at that are safe and also effective to improve fitness and prevent injuries
What is your aerobic training threshold?
60-80 % of your maximum heart rate
What is your anaerobic target zone?
80-90% of your maximum heart rate
Why is the karvonen formula important?
More sofisticated way of finding out your aerobic or anaerobic training zones
How do you work out your karvonen formula?
You start by taking your age away from your maximum heart rate . Then you subtract this from your resting heart rate. Then you find 60% of this and then 80% of this. Then add back on your resting heart rate to both of your final answers
