SOC 5: Principles Of Training Flashcards
What are the 4 principles of training? (SPIF)
- Specificity
- Progressive Overload
- Individual needs
- FITT (Frequency, Intensity, Time, Type)
What is the definition of specificity?
Matching training to the requirements of an activity
Give an example of specificity?
Rugby - Forwards will need to train strength when scrummaging or rucking
- Backs will need to be fast and agile to outwit opponents
What is the definition of progressive overload?
Gradually increasing the amount of overload so as to gain fitness without the risk of injury.
Give an example of progressive overload
A long distance runner may increase their weekly target by 2km
What is meant by the target zone?
The area between the minimum and maxium threshold of training is called the target zone (60-80%)
What is the definition of individual needs?
Matching the training to the requirements of an individual
Give an example of individual needs
Athletes with a low level of experience should not use the same training programme as a professional
What does the F in FITT stand for and what is the definition?
Frequency - How often you train
- Also overlaps with rest and recovery
What does the I in FITT stand for and what is the definition?
Intensity - How hard someone trains
What does the first T in FITT stand for and what is the definition?
Time - How long each training session must last in order to be of any benefit and to achieve improvement
What does the second T in FITT stand for and what is the definition?
Type - the method of training to achieve particular goals
What does R,R,R,O stand for?
- Rest
- Recovery
- Reversibility
- Overtraining
What is the definition of rest?
The period of time allocated to recovery
Why is rest and recovery important?
- 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.
What is the definition of recovery?
Repair of damage to the body caused by training or competition
What is the definition of adaptation?
Your body’s response to training and how your body changes to cope with new activity
What is the definition of reversibility?
Gradually losing fitness instead of progressing or remaining at the current level. This happens when a person is ill or injured.
What is the definition of overtraining?
Training beyond your body’s ability to recover
Why is it important to avoid overtraining?
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.
Why are thresholds of training important?
They set levels for people to train that at are effective but still safe
What will happen if someone works below their threshold?
It will have little impact on imrpoving fitness
What will happen if someone works above their threshold?
It can cause injury
What is the target zone for aerobic training?
60-80% of your Maximum Heart Rate (MHR)
What is the target zone for anaerobic training?
80-90% of your maximum heart rate (MHR)
What is the formula for MHR?
MHR = 220 - the person’s age
What is the aerobic target zone for an average 16 year old?
122 - 163 BPM
How would you work out your aerobic target zone?
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
How to work out your target zone using the karvonen formula?
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.
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