soc 5-principles of training Flashcards
what are the principles of training (SPIF)?
-specificity
-progressive overload
-individual needs
-fitt(frequency, intensity, time, type.)
specificity
matching training to the requirements of an activity
progressive overload
the term ‘overload’ is used to describe when an athlete trains more than they normally do, this is the only way athletes can improve fitness.
what is the definition of individual needs?
matching the training requirement of an individual need
what does fitt stand for?
-Frequency- how often someone trains
-Intensity- how hard someone trains
-Type- the method of training to acheive particular goals
-Time- how long each training session must last
what does rrro stand for?
-rest
-recovery
-reversibility
-overtraining
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. this process is called adaptation but it only happens when you rest as your body has time to recover, repairing and strengthening itself between workouts
rest
the period of time allocated to recovery
recovery
repair of damage to the body caused by training or competition
adaptation
your body’s response to training and how your body changes to cope with new activity
overtraining
training beyond your body’s ability to recover
what is reversibility?
gradually losing fitness instead of progressing or remaining at the current level
what do thresholds do?
set levels for people to train that are effective but still safe
what are the target zones?
aerobic and anaerobic
what are the limits in aerobic training?
60-80%
what are the limits of anaerobic training?
80-90%
What is the formula of maximum heart rate?
MRH=220- the persons age
How do you find the target zone.
working out 60 and 80% of your age subtracted from 220
how do you work out the karvonen formula?
you need to work out your maximum heart rate (220-your age) and your resting heart rate and then work out 60 amd 80%
