Soc 5 Principles Of Training

Question 1

How can you work out your maximum heart rate?

Answer 1

220 - your age

Question 2

What is specificity?

Answer 2

Matching training to the requirements of an activity/sport

E.g. A striker in football needs to improve agility and change of pace

Question 3

What is progressive overload?

Answer 3

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

Question 4

What is individual needs?

Answer 4

Matching training to the requirements of an individual

Question 5

How can a footballer use specificity?

Answer 5

A striker in football needs to work on agility and their change of pace

Question 6

How can a weightlifter use progressive overload?

Answer 6

In the gym you can progresssively overload by gradually increasing the weight

Question 7

How may someone use individual needs?

Answer 7

They can identify and improve on their areas of weakness

Question 8

What does FITT stand for?

Answer 8

Frequency, Intensity, Time and Type

Question 9

What does SPIFF stand for?

Answer 9

Specificity, Progressive Overload, Individual Needs and F

Question 10

What is Frequency?

Answer 10

How often your training is

Question 11

What is Intensity?

Answer 11

How hard someone trains

Question 12

What is Time?

Answer 12

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

Question 13

What is Type?

Answer 13

The metgod of training to achieve particular goals

Question 14

How can a marathon runner use progressive overload?

Answer 14

Adding 100m meters per run/half marathons/shorter/longer distances

Question 15

What is R,R,R,O ?

Question 16

What is rest?

Answer 16

The period of time allocated to recovery

Question 17

What is recovery?

Answer 17

Repair of damage to the body caused by training or competition

Question 18

Why is rest and recovery important to an athlete?

Answer 18

The human body reacts to a hard training session by increasing its ability to cope with extreme training. This process is called adaptation but it only happens while at rest.

Without rest and recovery you will have a high risk of injury.

Question 19

What is overtraining?

Answer 19

Training beyond your body’s ability to recover

Question 20

How can overtraining affect an athlete?

Answer 20

Overtraining can happen when you train beyond your body’s ability to recover

Question 21

What is reversability?

Answer 21

Gradually losing fitness instead of progressing or remaining at the current level

Question 22

When can reversability take place?

Answer 22

If a person is ill or injured for a long peridod of time their fitness levels will start worsen and they start to lose progress because they are not exercising/training

Question 23

Why are thresholds of training important?

Answer 23

Thresholds of training are important for setting levels for people to train at that are effective but still safe

Question 24

What is a persons aerobic target zone?

Answer 24

60-80%

Question 25

What is a persons anaerobic target zone?

Answer 25

80-90%

Question 26

How can you work out a persons maximum heart rate

Answer 26

220-age

E.g 220-14=206

60% = (60 x 204) divided by 100 = 122.4

80% = (80 x 204) divided by 100 = 163.2

Question 27

What is the Karvonen formula

Answer 27

A more sophositicated way of finding your aerobic or anaerobic target zone

Question 28

How do you workmout the karvonen formula

Answer 28

220 - age = ?

Then subtract your resting heart rate

Times that number by 0.60 and 0.80

Then add those numbers to your resting heart rate