Soc 5 - Principles Of Training Flashcards
What are the four principles of training?
- specificity
- progressive overload
- individual needs
- FITT (frequency, intensity, time, type)
What is specificity?
Matching training to the requirements of an activity
What is proggresive overload?
Gradually increasing the amount of overload so as to gain fitness without the risk of injury
Individual needs
Matching the training to the requirements of an individual
What is FITT ?
- Frequency
- Intensity
- Time
- Type
Frequency
How often you train
Intensity
How hard you train
Intensity
How hard you train
Type
The method of training to achieve particular goals
Time
How long each training session must last in order to inprove
What is RTTO? (not official abreveation)
- 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 harder training sessions
- the is called adaption but it only happens when you rest
- as you rest, your body has time to recover, reparing and strengthining itself
- your body will adapt to the stress accociated with exercise
What is rest?
The period of time allocated to recovery
What is recovery?
Repair of damage to the body caused by training or competition
What is adaptation?
Your body’s response to training and how your body changes to cope with new activity
What is 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 is reversibility?
Gradually losing fitness instead of progressing or remaining at the current level
Why are thresholds important!
Because they set levels for people to train at that are efective but still safe
What is the target zone for aerobic training?
60-80% of maximum heart rate (MHR)
What is the target zone for anaerobic training?
80-90% of your maximum heart rate (MHR)
How do your work out MHR?
220 - age
What is MHR?
Maximum heart rate
How do ypu find your aerobic target zone?
60% = (60 x MHR) / 100
80% = (80 x MHR) / 100
Target zone = 60-80%
How to work out the karvonen formula(aerobic)?
60% of (MHR - RHR) + RHR
80% of (MHR - RHR) + RHR
60-80% bpm
