Soc5 Principles Of Training Flashcards
What is Specificity?
The particular requirements of an activity
What is Progressive Overload?
Gradually increasing the amount of Overload to gain fitness without risk of injury
What is Individual Needs?
Matching training to the requirements of as an individual
What is Frequency?
How often you train over a 7 day period
What is Intensity
How hard you train measured by a percentage
What is Time?
How long each training session should be to benefit you and achieve improvement
What is Type?
To achieve the most appropriate method to achieve a goal
Sporting example of specificity?
Rugby forwards training for strength for scrums and rucks
Sporting example of Progressive Overload?
If you can 1 rep max 100kg you would rep 60% of your max which is 60 kg and rep that weight and gradually increase the weight without risk of injury
Sporting example of Individual Needs?
If an athlete has a low level of fitness you cannot give them a experinced athletes fitness routine
Sporting example of Frequency
You could slowly increase the amount of runs you do for example you need to recover as not to go on runs everyday
Sporting example of Intensity?
Finding your max heart rate and running at your ‘target zone’ for your sport
Sporting example of Time?
To improve Cardiovascular Fitness you need to run for 2 hrs to reach your level of fitness depending on the person you will need to train for a long time as long as you reach an optimum heart rate
Training Threshold
A safe and effective level to train at
Karvonen formula
A test to find out an individual’s optimum heart rate
