Soc 5 & 6: Priciples Of Training Flashcards
What is specificity?
Matching the training to the requirements of an activity/sport.
What is progressive overload?
Gradually increasing the amount of overload/intensity to gain fitness without risk of injury.
What is individual needs?
Matching the training to the requirments of an individual.
How can a marathon runner apply specificity
A marathon runner should do countinous training for a long period of time.
How could a weight lifter apply progressive overload
They could gradually add weight, reps, sets or decrease rest times
How could a rugby player apply individual needs
They should look at there baseline fitness and one rep maxs and look at what areas they need to improve
What does FITT stand for
Frequency
Intensity
Time
Type
What does R.R.R.O wtand for
Rest
Recovery
Reversibility
Overtraining
Why is rest and recovery important
-Rest and recovery is important as your body is repearing, recovering and strengthining the body
-could get injured and burnout
What is rest
The period of time allocated to recovery
What is recovery
Repair of damage to the body caused by training and competition
What is adaptation
Your bodys response to training and how your body changes to cope with new activitie
What is overtraining
Training beyond your bodys ability to recover
What is reversibility
Gradually losing fitness instead of progressing or remaining at the current level
Why are training thresholds important
-They set levels for people to train at that are safe
-will enable people to improve there fitness and reduce risk of injury
What is your aerobic target zone rage
60-80% of your maximum heart rate
Why is the karvonen formula important
A more sophisticated way of working out an individuals optimum heart rate
How do you work out your karvonen formula
220-age(14)=206 (mhr)
206-rhr(66)=140
140x0.60=84
140x0.80=112
84+resting heart rate(66)=144=60%
112+resting heart rate(66)=172=80%
