SOC:5/6 Principles Of Training Flashcards
Specificity
Matching training to the requirements of an activity/sport
Progressive overload
Gradually increasing the amount of overload/intensity to gain fitness without risk of injury
Individual needs
Matching the training to the requirements of an individual
How can a marathon runner apply specificity
A marathon runner should do continuous 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
FITT stands for
Frequency, Intensity, Time, Type
Frequency
How often you train
Intensity
How hard someone trains
Type
The method of training to achieve particular goals
Time
How long each training session must last in order to be of any benefit and to achieve improvement
What does R,R,R,O stand for
Rest
Recovery
Reversibility
Overtraining
Why is rest and recovery important
As you rest your body has time to recover, repairing and strengthening itself between workouts and leads to adaption
What are the risks if you dont rest and recover
You can get injured
You can get burned out
Rest
The period of time allocated to recovery
Recovery
Repair of damage to the body caused by training or competiton
Adaptation
Your body’s response to training and how your body changes to cope with new activity
Overtraining
Training beyond your body’s ability to recover
Reversibility
Gradually losing fitness instead of progressing or remaining at the current level
Why are training thresholds important
Set levels for people to train that which are safe
Will enable people to improve there fitness and reduce risk of injury
What is the MHR for aerobic training
60-80%
What is the MHR for anaerobic training
80-90%
Why is the karvonen formula important
More sophisticated way of working out an individuals optimum heart rate and is a good indicator of general fitness
How do you work out your karvonen formula
220-your age (16) =204
204- resting heart rate (68)=136
136 X 0.60= 81.6
136 X 0.80= 108.8
81.6+ rhr (60)= 141.6 = 60%
108.6+ rhr (60) = 168.8 = 80%
