SOC 6 - Rest, Recovery, Overtraining, Reversibility Flashcards
What are the 4 principles of training (rrro)
Rest
Recovery
Reversibility
Overtraining
What happens during Rest and recovery
Your body adapats to the stress associated with exercise, replenishing its stores of energy and repair body tissues.
Why is rest and recovery so important?
Because your body can recover, repaire and strenghen itself
What happens when you dont rest and recover?
You get injured, you get burned out and you can get sick affecting your daily life.
Rest meaning
The period of time allocated to recovery
Recovery meaning
Repair of damage to the body caused by training or competition
Adaptation meaning
Your body’s response to training which then changes to cope with new activity
Overtraining meaning
Training beyond your body’s ability to recover
Reversibility meaning
Gradually losing fitness instead of progressing or remaining at the current level
Why are training thresholds important?
Thresholds sets levels for people to train that are effective but still safe
Aerobic/anaerobic target zone meaning
Aerobic/anaerobic target zone meaning
Your aerobic taget zone is the range within which you want your heart rate to be as, as you exercise. Aerobic training limits are usually 60-80% of your MHR (Maximum Heart Rate), for anaerobic training they would usually have a limit of around 80-90%
How do you find a aerobic taget zone?
60% (60 x 204 (220 - 16 (gcse age))) divide 10 =122.4
How do you find a aerobic taget zone? 80%
80 x 204(220 - 16 (gcse age)) divide 100 = 163.2
How do you find a aerobic taget zone? 90%
90% = (90 x 204) divide 100 = 183.6
Why is the karvonen formula important?
It is a more sofisticated way of working out a persons optimum heart rate
How do you find your karvonen formula?
220 - (your age) 16 = 204
