Soc 5/6 - Principles Of Training/ Rest ,Recovery, Overtraining, Reversibility And Threshold Of Training Flashcards
What are the 4 principles of training
Specifity
Proggresive Overload
Individual needs
FITT(frequency, intensity, time type)
Specificity
Matching your training to the requirements of an activity/sport
Progressive Overload
Gradually increasing the amount of overload so as to gain fitness without the risk of injury. This area between the minimum and maximum threshold of training (60-80%) is called the target zone
Individual Needs
Matching training to the requirements of an individual
FITT
Frequency
Intensity
Time
Type
Frequency
How often you train
Intensity
How hard someone trains
Type
The method of training to achieve particular goals (fartlek, long distance runner)
Time
How long each training session must last in order to be of any benefit and to achieve improvement
Why is rest and recovery important?
The human body reacts to hard training sessions by increasing its ability to cope with future punishing training sessions. This is called adaptation. As your rest, your body has time to recover, repairing and strengthening itself between workouts.
Muscular Hypertrophy
Your muscle fibres tear and then repair bigger and stronger helping you gain muscle
Rest
The period of time allocated to recovery
Recovery
Repair of damage to the body caused by training or competition
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. Athletes often exercise longer and harder so that they can improve. However, without adequate rest and recovery this can backfire and cause you to perform worse
Reversibility
Gradually losing fitness instead of progressing or remaining at the current level
Why are thresholds of training important?
Threshold of training are important because they set levels for people to train at that are effective but still safe
What are the 2 main ways to establish what your training threshold should be?
Calculating your aerobic target zone
Using the Karvonen formula
What should the target zone be for aerobic training?
60-80% of your Maximum Heart rate
What should the target zone be for anaerobic training?
80-90% of your Maximum Heart Rate
What is anaerobic training?
Training without oxygen (eg.1 rep max in the gym)
What is aerobic training?
Physical activity that requires your body and muscles to use oxygen and increases your heart rate
Formula for Maximum Heart rate
220 - the person’s age = Person’s maximum heart rate
(eg. 220-16 = 204)
How do you find out your aerobic target zone
60% of Maximum Heart rate - 80% of Maximum Heart rate
eg. 220 - 16 =204
60% of 204 = 122.4
80% of 204 = 163.2
122-163 BPM (beats per minute(rounded))
