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
Frequency is also tailored to the sport and individual goals, ensuring adequate training while allowing for recovery.
What is Intensity?
Intensity refers to how hard an individual works during training.
What is Time?
How long each training session should be to benefit you and achieve improvement
What is Type?
Type refers to the specific kind of exercise or training activity, selected based on the individual’s fitness goals.
Sporting example of specificity?
A marathon runner focuses on long runs for endurance, interval training for speed, and strength exercises for legs and core to meet the specific demands of a marathon.
Sporting example of Progressive Overload?
A weightlifter gradually increases the weight they lift, for example, adding a few kg every two weeks to continuously challenge their muscles and improve strength and gradually increase the weight without risk of injury
Sporting example of Individual Needs?
A beginner runner might start with short, slow runs, while an elite runner would focus on longer, higher-intensity runs to suit their advanced fitness level and goals.
Sporting example of Frequency?
A marathon runner might train 5-6 times a week, including long runs, tempo runs, and rest days, to build endurance and prepare for race day.
In contrast, a weightlifter might train 3-4 times a week, ensuring sufficient rest between sessions to promote muscle recovery and growth.
Sporting example of Intensity?
A marathon runner might include runs at 80-90% of their maximum effort to improve endurance. This helps the runner maintain a strong pace throughout the race.
Sporting example of Time?
A marathon runner might gradually increase the time spent running each week during their training program. For instance
In week one, they might run for 30 minutes per session.
By week eight, they could extend this to 90 minutes to build endurance and stamina.
Training Threshold
The minimum intensity level at which physical activity must be performed to improve fitness.
Karvonen formula
A test to find out an individual’s optimum heart rate
it is the max hr 220-(AGE) times by the aerobic/anaerobic zone u want to work in so
220-15=205
205 x 0.7 (70% training zone aerobic)=143.5
