Soc 5: Principles of Training Flashcards
What are the 4 principles of training?
Specificity
Progressive Overload
Individual needs
F.I.T.T (Frequency, intensity, time, type)
Specificity
Matching your training to the requirements of an activity/sport.
Progressive Overload
Gradually increaseing the amount of overload so as to gain fitness without the risk of injury.
What is known as the threshold of training?
60% or 80% of your maximum heartbeat.
Individual Needs
Matching training to the requirements of an individual.
Frequency
It means how often you train. Go from training 1 or 2 times a week to 3 or 4 times a week. Overlaps with rest and recovery.
Intensity
How hard someone trains. Depends on the aims or types of training.
Type
Method of training to achieve particular goals.
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 a hard training session by increasing its ability to cope with future punishing sessions. The process is called adaption but it only happens when you rest. As you rest, your body has time to recover, repairing and strengthening itself between workouts. Your body will adapt to the stress associated with excersice, replenish its stores of energy and repair body tissue.
Rest
The period of time allocated to recovery.
Recovery
Repair of damage to the body caused by training or competition.
Overtraining
Training beyond your body’s ability to recover. Athletes often train longer and harder so that they can improve. However without adequate rest and recovery this can backfire and cause you to perform worse.
Reversability
Gradually losing fitness instead of progressing or remaining at the current level. Some people keep their fitness loner than others; this is related to how long they have taken to build up their fitness or how serious their illness was.
Why is the training threshold important?
Thresholds set levels for people tp train at, that are effective but is still safe.
