Soc. 5-9 Flashcards
Specificity
The particular requirements of an activity
Progressive overload
Gradually increasing the amount of overload so as to gain fitness without risk of injury
Individual Needs
Matching training to the requirements of an individual.
FITT
- Frequency
- Intensity
- Time
- Type
Frequency
How often you train
Intensity
How hard you train
Type
The method of training used to achieve particular goals
Time
How long each training session must last in order to be of any benefit and to achieve improvement.
RRRO
Rest
Recovery
Reversibility
Overtraning
Rest and Recovery
- The period of time allocated to recovery
- Repair of damage to body caused by training or competition
- As you rest body has time to recover, repairing and strengthening itself between workouts
Overtraining
Training beyond your body’s ability to recover
Reversibilty
Gradually losing fitness instead, of progressing or remaining at the current level. Happens when a person is ill or injured.
What is your target zone?
Your aerobic target zone is the range whithin you want your heart rate to be as you excercise to achieve the best impact
MHR (max heart rate) is calculated by …
220 - the persons age
How do you work out your aerobic target zone?
(60 x MHR)/100
(80 x MHR)/100
The main training methods are …
- Continous
- Fartlek
- Circuit
- Interval
- Plyometric
- Weight
Continous training
Working the entire body for a long period of time.
Advantages of continuous training
- Improves CV
- Can be done in a variety of places
- Can be done alone or in a group
Disadvantages of continuous training
- Does not improve anaerobic fitness
- Some people find it boring
Fartlek training
A method of training for runners where the terrain and speed are constantly changing
Advantages of Fartlek training
- Can include rest periods or be continuous
- Can be done on varying terrains
Disadvantages of Fartlek training
- There may not be suitable terrain
- Difficult for the coach to monitor unless he runs
Circuit training
A series of exercises completed for a certain amount of time
Advantages of circuit training
- Can combine many components of fitness
- Its a all round good source of fitness
Disadvantages of circuit training
- Needs to be setup and well planned
- It is important to work hard on each circuit
Interval training
Physical training involving alternating stages of high and low intensity
Advantages of interval training
- Includes rest periods
- Includes repeated sprints which is anaerobic
Disadvantages of interval training
- Can be intense so needs full commitment
- Some people may find repeating intervals boring
Plyometrics training
Exercises where muscles use maximum force short intervals of time
Advantages of plyometric training
- Exercises can be designed for a specific performances
- Improves explosive fitness
Disadvantages of plyometric training
- Need knowledge of your event
- Needed to progress gradually, as rest and recovery are important
Weight training
Involves shifting weight to increase the strength of the muscle
Advantages of weight training
- Easy to monitor progress and overload
- Programme can be specific to muscle groups as it can
Disadvantages of weight training
- Needs suitable facilities and equipment
- Need knowledge of safety and technique
What are the 5 fitness classes
- Aerobics
- Body pump
- Pilates
- Yoga
- Spinning
Aerobics
Any various sustained exercises (Cardiovascular fitness)
Body pump
Exercise using low weights with many repetitions and a variety of exercises (Cardiovascular fitness and Muscular endurance)
Pilates
A series of core stability exercises focusing on the quality of the exercise rather than the quantity (Muscular endurance and flexibility)
Yoga
Ancient form of exercise that focuses on postures or posing, breathing and sometimes meditation (Muscular endurance, Balance and flexibility)
Spinning
Anaerobic and aerobic cycling on a stationary bike to music (muscular endurance)
SMART goals
Specific,Measurable,Achievable,Realistic,Time-bound
SMART goal setting is used in sport, work, and leisure. It helps people achieve their end goals
PAR-Q
The Physical, Activity, Readiness, Questionnaire is designed to identify the small amount of adults for whom physical activity may not be appropriate
Long term effects and benefits for the muscle-skeletal system
- Increased strength of ligaments and tendons
- Increased bone density which helps prevent osteoporosis
- Muscle hypertrophy (A term for the growth and increase of the size of muscle cells)
Long term effects and benefits for the cardio-respiratory system (your heart)
- Decreased resting heart rate
- Faster recovery rate
- Increased resting stroke volume
- Maximum cardiac output
- Size and strength of heart
- Capillaries
- Increased number of red blood cells
Effects on respiratory system
- Increased lung/capacity/volume and vital capacity
- Increased number of alveoli
- Increased strength of the diaphragm and external intercostal muscles
