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.
Ads of continous training …
- Improves CV
- Can be done in a variety of places
- Can be done alone or in a group
Disadvantages of continous training?
- Does not improve anaerobic fitness
- Some ppl finf 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 continous
- Can be done in varying terrains
Disadvantages of Fartlek ..
- 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 if time
Advantages of circuit training
Can combine many CoF’s
A good all round 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 find repeating intervals boring
Plyometrics training
Exercises where muscles use maximum force short intevals 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
CoF - Cardiovascular fitness
Body pump
Exercise using low weights with many repititions and a variety of exercises
CoF - Cardiovascular fitness
Muscular endurance
Pilates
A series of core stability exercises focusing on the quality of the exercise rather than the quantity
CoF - Muscular Endurance
Flexibility
Yoga
Ancient form of exercise that focuses on postures or posing, breathing and sometimes meditation
CoF - Muscular Endurance
Balance
Flexibility
Spinning
Anaerobic and aerobic cycling on a stationsary bike to music
CoF - Muscular endurance
What does SMART stand for ?
- Specific
- Measurable
- Achievable
- Realistic
- Time-bound
PAR-Q
Physical Activity Readiness Questioniare designed to identify whether physical activity is appropriate for a person
Long term effects and benefits for the musculo-skeletal system?
-Increased strength of ligaments and tendons.
•Increased bone density – helps prevent osteoporosis.
•Muscle hypertrophy: is 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) (7)
- Decreased resting heart rate
- Faster recovery rate
- Increased resting stroke volume
- Maximum cardiac output
- Size and strength of the 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.
