Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

GCSE PE > SOC 5: Principles Of Training > Flashcards

SOC 5: Principles Of Training Flashcards

You may prefer our related Brainscape-certified flashcards:
GCSE Religious Studies - Edexcel Route A flashcards GCSE Religious Studies - Eduqas Route A flashcards GCSE Geography - AQA flashcards GCSE Religious Studies - Edexcel Route B flashcards GCSE Religious Studies - Eduqas Route B flashcards
1
Q

What are the 4 principles of training? (SPIF)

A
  • Specificity
  • Progressive Overload
  • Individual needs
  • FITT (Frequency, Intensity, Time, Type)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is the definition of specificity?

A

Matching training to the requirements of an activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Give an example of specificity?

A

Rugby - Forwards will need to train strength when scrummaging or rucking
- Backs will need to be fast and agile to outwit opponents

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is the definition of progressive overload?

A

Gradually increasing the amount of overload so as to gain fitness without the risk of injury.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Give an example of progressive overload

A

A long distance runner may increase their weekly target by 2km

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is meant by the target zone?

A

The area between the minimum and maxium threshold of training is called the target zone (60-80%)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is the definition of individual needs?

A

Matching the training to the requirements of an individual

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Give an example of individual needs

A

Athletes with a low level of experience should not use the same training programme as a professional

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What does the F in FITT stand for and what is the definition?

A

Frequency - How often you train
- Also overlaps with rest and recovery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What does the I in FITT stand for and what is the definition?

A

Intensity - How hard someone trains

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What does the first T in FITT stand for and what is the definition?

A

Time - How long each training session must last in order to be of any benefit and to achieve improvement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What does the second T in FITT stand for and what is the definition?

A

Type - the method of training to achieve particular goals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What does R,R,R,O stand for?

A
  • Rest
  • Recovery
  • Reversibility
  • Overtraining
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the definition of rest?

A

The period of time allocated to recovery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Why is rest and recovery important?

A
  • The human body reacts to a hard training session by increasing its ability to cope with future punishing training sessions.
  • The process is called adaptation 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 exercise, replenish its stores of energy and repair body tissue.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is the definition of recovery?

A

Repair of damage to the body caused by training or competition

17
Q

What is the definition of adaptation?

A

Your body’s response to training and how your body changes to cope with new activity

18
Q

What is the definition of reversibility?

A

Gradually losing fitness instead of progressing or remaining at the current level. This happens when a person is ill or injured.

19
Q

What is the definition of overtraining?

A

Training beyond your body’s ability to recover

20
Q

Why is it important to avoid overtraining?

A

Atheletes 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.

21
Q

Why are thresholds of training important?

A

They set levels for people to train that at are effective but still safe

22
Q

What will happen if someone works below their threshold?

A

It will have little impact on imrpoving fitness

23
Q

What will happen if someone works above their threshold?

A

It can cause injury

24
Q

What is the target zone for aerobic training?

A

60-80% of your Maximum Heart Rate (MHR)

25
Q

What is the target zone for anaerobic training?

A

80-90% of your maximum heart rate (MHR)

26
Q

What is the formula for MHR?

A

MHR = 220 - the person’s age

27
Q

What is the aerobic target zone for an average 16 year old?

A

122 - 163 BPM

28
Q

How would you work out your aerobic target zone?

A

60 and 80% of your MHR
- 60% = (60 x MHR) ÷ 100 = x
- 80% = (80 x MHR) ÷ 100 = y

Your aerobic target zone is between x and y

29
Q

How to work out your target zone using the karvonen formula?

A

You subtract your age from 220. You then subtract your resting heart rate from this number. Then, you work out 60 and 80% of this number and add each number to your RHR. These 2 numbers will give you your target zone. This formula is more accurate as it is more specific to the person’s individual needs and fitness levels.

30
Q

How would

A

GCSE PE (5 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions