Soc 5 And Soc 6 Flashcards
How do you workout your maximum heart rate?
220 minus your age
What is specificity?
Matching training to the requirements of an activity/sport
What is an example of specificity?
A striker in football would need to practice their agility and change of pace to be able to get round defenders.
What is progressive overload?
Gradually increasing the amount of overload to gain fitness without the risk of injury.
What is an example of progressive overload?
In the gym you can proggresively overload your session by slowly increasing the amount of weights or sets/reps in your workout.
What does FITT stand for?
Frequency, Intensity, Time, Type
What does frequency mean?
How often you train
What does frequency overlap with?
Rest and recovery
Why is rest and recovery important?
It allows you body to repair recover and get stronger inbetween workouts or performances.
What happens if you don’t rest or recover?
You can get injured or burnt out leading to illnesses or time off the sport.
What is rest?
Theeriod of time allocated to recovery.
What is recovery?
Repair of damage to the body caused by training or competition.
What is adaptation?
Your body’s response to training and how your body changes to cope with new activity.
What is overtraining?
Training beyond your body’s ability to recover.
What does overtraining lead to?
More likely to be injured.
What is reversibility?
Gradually losing fitness instead of progressing or remaining at the current level.
Why are thresholds of training important?
It sets levels for people to train at which are safe, it will allow people to train without risk of injury while gaining fitness.
What is your aerobic target zones?
Limits are usually 60-80% of your MHR
What is your anaerobic target zones?
Limits are usually 80-90% of your MHR.
How do you work out someones aerobic target zone (220-your age)
60% = 60 x 205 divided by 100=122 to 80% = 80 x 205 divided by 100 = 163
How do you work out someones anaerobic target zone (220-your age)
80% = 80 x 205 divided by 100 = 163 to 90% = 90 x 205 divided by 100 = 183
Why is the karvonen formula so important?
A more sophisticated way of working out an individuals optimum heart rate.
How do you workout your karvonian formula?
220- your age(16)= 204
204-rhr(60)
144 x 0.6=60%=86+rhr=146
144 x 0.8=80%=115+rhr=175
Rhr= resting heart rate
