Soc 5:principles Of Training Flashcards
What is the principles of training
Specificity,
Progressive overload,
Individual needs,
FITT (frequency,intensity,time,type)
What is specificity
Matching training to the requirements of an activity
An example of specificity
For example,in football a cb has a diffirent objective and training plan then for a st.
What is progressive overload
Gradually increasing the amount of overload so as to gain fitness without the risk of injury
What does frequency mean
How often you train
What is individual needs
Matching training to the requirements of an individual
What is intensity
How hard someone trains
What is type
The method of training to achieve particular goals
What is time
How long each training session must last in order to be of any benefit and to achieve improvement
What is the principle of training (r,r,r,o)
Rest,recovery,reversibility and overtraining
Why is rest and recovery important
The human body reacts to a hard training sessionby increasing its ability to cope with future punishing training sessions.this process is called adaptation but it only happen when you are at rest.
What is the definition of rest
The period of time allocated to recovery
What is the definition of recovery
Repair of damage to the body caused by training or competition
What is the definition of adaptations
When your bodys response to training and how your body changes to cope with new activity
The definition of overtraining
Training beyond your bodys ability to recover
Definition of reversibility
Gradually losing fitness instead of progressing or remaining at the current level
Why is thresholds of training important
Thresholds set levels for people to train at that are effective but still safe.work done below the threshold will have little impact on improving fitness and work done above could cause injury
What is target zones
Your aerobic target zone is the range within which you want your heart rate to be as your excercise to achive the best impact on your cv system
How do u find out your maximum heart rate
You work out your maximum heart rate by:
Mhr=220 - the persons age
How do u find out the aerobic target zone for a 16 year old
To find out the aerobic target zone work out 60 and 80% of this figure
60%=(60x204)divided by 100=122.4
80%=(80x4)divided by 100=163.2
How do you work out the karvoneon formula
First of all you need to work out your maximum heart rate by doing 220-the persons age and then you need to take your resting heart rate by taking your maximum heart rate - your resting heart rate and then you need to find out the aerobic target zone work out 60 and 80% so take your maximum heart rate-your resting hear rate number and times that number by 0.60 and times it also by 0.80 so take your 60 and 80 number and + it by your resting heart rate
