Soc-5 Principles Of Training/soc-6 Rest And Revovery Flashcards
How do you work out your maximum heartrate
220-age
220-16=204
Specifity
Matching training to the requirements of an activity
Progressive overload
Gradually increasing the amount of overload to gain fitness without risk of injury
Individual needs
Matching training requirements to an individual
How might a a winger player apply specifity
Training agility and changes of paces to there specific training
How might a boxer need progressive overload
Progressivelt increase reps and weight in the gym to increase there strength and power
How might a defender in football require individual needs
Will need to improve there 1v1 defending and power when jumping up for a header
What does fitt stand for
Frequency
Intensity
Time
Type
What dies spi stand for
Specifity
Progressive overload
Individual needs
Frequency
How often you train, overlaps with rest and recovery
Intensisty
How hard someone trains
Time
How long someone trains for
Type
Method of training to achieve particular goals
Why is it important to rest and recovery important
Enables body to repair and strengthen muscles inbetween workouts
What happens if you don’t rest
More likely to get ill and injured
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
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 can overtraining lead to
Illness and injuries
Reversibility
Gradually losing fitness instead of progressing or remaining at the current level
Why are thresholds of training important
Set levels for people to train at that are safe and still improve there fitness
What is you aerobic training thresholds
60-80% of your maximum heart rate
What is an individuals anaerobic heart rate
Training that would usually be 80-90% of maximum heart rate
Why is the karvonen formula important
More sophisticated to measure your herat rate as it uses your resting heart rate which is a good indicator of general fitness
How do you work out the karvonen formula
220-age (16)
220-rhr(58)=146
146x0.80 (80%) =116.8
116.8+rhr=174.8
