Soc 5/6 Principles Of Training/R,R,R,O Flashcards
How can you work out your maximum heart rate?
220 - your age
What is specificity?
Matching training to the requirements of an activity/sport
E.g. A striker in football needs to improve agility and change of pace
What is progressive overload?
Gradually increasing the amount of overload to gain fitness without the risk of injury
What is individual needs?
Matching training to the requirements of an individual
How can a footballer use specificity?
A striker in football needs to work on agility and their change of pace
How can a weightlifter use progressive overload?
In the gym you can progresssively overload by gradually increasing the weight
How may someone use individual needs?
They can identify and improve on their areas of weakness
What does FITT stand for?
Frequency, Intensity, Time and Type
What does SPIFF stand for?
Specificity, Progressive Overload, Individual Needs and F
What is Frequency?
How often your training is
What is Intensity?
How hard someone trains
What is Time?
How long each training session must last in order to be of any benefit and to achieve improvement.
What is Type?
The method of training to achieve particular goals
How can a marathon runner use progressive overload?
Adding 100m meters per run/half marathons/shorter/longer distances
When can reversability take place?
If a person is ill or injured for a long peridod of time their fitness levels will start worsen and they start to lose progress because they are not exercising/training
Why are thresholds of training important?
Thresholds of training are important for setting levels for people to train at that are effective but still safe
What is a persons aerobic target zone?
60-80%
What is a persons anaerobic target zone?
80-90%
How can you work out a persons maximum heart rate
220-age
E.g 220-14=206
60% = (60 x 204) divided by 100 = 122.4
80% = (80 x 204) divided by 100 = 163.2
What is the Karvonen formula
A more sophositicated way of finding your aerobic or anaerobic target zone
How do you workmout the karvonen formula
220 - age = ?
Then subtract your resting heart rate
Times that number by 0.60 and 0.80
Then add those numbers to your resting heart rate
What is R,R,R,O?
Rest, Recovery, Reversability and Overtraining
What is rest?
The period of time allocated to recovery
What is recovery?
Repair of damage to the body caused by training or competition
Why is rest and recovery important to an athlete?
The human body reacts to a hard training session by increasing its ability to cope with extreme training. This
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process is called adaptation but it only happens while at rest
What is overtraining?
Training beyond your body’s ability to recover
What is reversability?
Gradually losing fitness instead of progressing or remaining at the current level
When can reversability take place?
If a person is ill or injured for a long period of time their fitness will start to worsen ans they start to lose progress because they are not exercising/training
Why are thresholds of training important?
Thresholds of training are important for setting levels for people to train at that are effective but still safe
What is a persons aerobic target zone?
60-80%
What is a persons anaerobic target zone?
80-90%
How can you work out a person’s maximum heart rate?
220-age E.g 220-14=206 60% = (60 x 204) divided by 100 = 122.4 80% = (80 × 204) divided by 100 = 163.2
