Topic 1.1.4: Physical activity as part of your healthy, active lifestyle. Principles of training Flashcards
Name the principles of training
Individual Needs/ differences
Specificity
Progressive overload
Rest and Recovery
Reversibility
FITT
What would you take into account during a Personal Exercise Programme (PEP)
Body Build, The sport (and position played) and aims.
What does ‘Specificity’ mean?
Matching training to the requirements of an activity.
What is ‘Progressive Overload’?
Gradually increasing the amount of overload so as to gain fitness without the risk of injury.
‘Progressive Overload’ is often mistaken for training too hard or too much, what does it mean?
Working at a higher range of intensity than the minimum threshold of training while staying below the maximum threshold of training (the target zone)
What does each ‘Rest’ and ‘Recovery’ mean?
Rest: the period of time allotted for recovery Recovery: the time required to repair damage to the body caused by training or competition
Why must ‘Rest’ be included in a personal exercise programme?
To allow time for recovery and adaption.
What is ‘adaption’ in Rest and Recovery?
The body reacting to shard training session by increasing its ability to cope with future punishing training sessions.
Why is the FITT Principle used as a guide in a PEP?
To help you in planning a programme to get the most out of it as safely as possible.
What does each letter in FITT mean?
Frequency, Intensity, Time and Type
What does ‘Frequency’ mean in FITT?
Planning how often you train
What is ‘Intensity’ in FITT?
How hard someone trains
What is ‘Time’ in FITT?
How long each training session must last in order to be of any benefit and to achieve improvement
What is the role of ‘Type’ in FITT?
The method(s) of training chosen to achieve a person’s particular goals
What is ‘Reversibility’?
Gradually loosing fitness instead of progressing or remaining at the current level of fitness
Why is ‘Reversibility’ a principle you don’t want to used during a training programme?
You lose fitness if you stop training
Which one of the following statements is false?
A: The components of the FITT principle are Frequency, Interval, Time, Type
B: The FITT principle overlaps with the principle of Specificity
C: Reversibility can result in a drop in fitness levels
D: The principle of Individual Differences considers the needs of the individual rather than just the sport
C: Reversibility can result in a drop in fitness levels
Name and briefly explain the principle of training a person should apply in order to safely improve her fitness (2 marks)
Progressive overload (1)
Gradually increasing trainig so fitness improves without the risk of injury (1)
The FITT principle if a principle of training
Which part of the FITT principle overlaps with the principle of specificty
A: Type
B: Time
C: Frequency
D: Intensity
A: Type
Tai and Aran both play Hockey. Tai plays for the girls’ 1st team and Aran plays in the boys’ 2nd team. Tai also plays for a team outside of school
State two reasons why Tai and Aran’s school coach applies the principle of training individual differences to their PEPs (2 marks)
Which one of the following principles of training will a student have applied in their PEP which results in resting heart rate decreasing over time?
A: Specificty
B: Progressive overload
C: Reversibility
D: Rest and recovery
Rob and Imran make sure their training matches the needs of their activity. Which principle of training does this relate to?
Specificty
