Topic 3.3- Principles of Training Flashcards
What are the three parts of criteria for principles of training and describe each one?
What does training need to match?
What does the Fitt principle stand for and mean?
How does the human body react to hard training sessions?
What is this process called and when does this only happen?
What three things does the body have time to do with rest?
What can three other things can the body do?
What can’t the body do with overtraining?
- Individuals needs: has to be appropriate for the individual
- Specificity: can be different within a sport and links to individuals needs
- Progressive overload: increasing your target zone over time
The requirements of the activity you do
Frequency- how often you train
Intensity- how hard you train
Time- how long you train for
Type- method of training
By increasing its ability to cope with future punishing training sessions
Adaptation, but only happens when you rest
Recover, repairing and strengthening itself between workouts
Adapt to the stress associated with exercise, replenish its stores of energy (muscle glycogen) and repair body tissue
Recover fully before the next amount of exercise.
What two things will fall due to overtraining?
What will happen to the immune system with overtraining and so what will this lead to?
What will also increase with overtraining?
What are the purposes of the following methods of training:
Circuit training
Repetitions/circuit training
Continuous training
Fartlek training
Plyometrics
Weight/resistance training
Training intensity and quality
It will weaken and so more chance of illness
The rate of injury
- Develops general fitness, working both the muscles and CV system
- Improves muscular endurance, CV fitness and circulo-respiratory system
Exercises at each station may be carried out for a set length of time, determined by fitness of the participant
- Can helps with sports that involve short bursts of activity in either during season or off season
- No rest periods and usually lasts for 15 mins
- Combination of fast and slow running
- Suitable for aerobic sports
- Exercises muscles at high intensity for short time
- Trains the explosiveness and power of muscles
Used to increase muscular strength and endurance, speed and develop muscle bulk (size).
What is used when exercising at any intensity?
What are these three fuels?
What is the definition reversibility?
In what two ways can reversibility happen to a person?
For what two reasons might some people keep their fitness longer than others?
What is the Karvonen Formula used to calculate?
What is the equation of the first step of the Karvonen Formula?
What is the equation of the second step of the Karvonen Formula?
What is the equation of the third and final step of the Karvonen Formula?
All fuel sources are being used in some form
Fats, carbohydrates and ATP
Gradually losing fitness instead of progressing or remaining at the current level
When a person is ill or injured
- How long they have taken to build up their fitness
- How serious their illness or injury was
An individual’s optimum heart rate
220-age= Maximum Heart Rate (theoretically)
Maximum Heart Rate (MHR) - Resting Heart Rate (RHR)= Heart Rate Reserve (HRR)
(Heart Rate Reserve x Training %) + Resting Heart Rate= Target Heart Rate
What three components of fitness does circuit training primarily improve?
What is the definition of interval training?
What is circuit training arranged in to avoid?
What is a disadvantage of circuit training?
Why is there minimal rest between each station in circuit training?
What two activities are both included in circuit training?
What do the skill stations have to be specific to in circuit training?
What are three key factors of continuous training?
When is continuous training appropriate?
What two times of season is continuous training necessary?
What is a disadvantage of fartlek training?
Muscular Endurance, Cardiovascular Fitness and Cardio-Respiratory System
Physical training involving alternating stages of high and low intensity activity
Over exercising the same muscle groups consecutively
You can go all out at the start and not pace yourself for al the sets
To ensure maximum training
Aerobic and anaerobic activities
Specific to the general aim of the circuit
Steady training, working heart rate isn’t very high and you’re tested in target zone for aerobic fitness
When high intensity exercise is unwise
During pre-season or off season
Cannot always be measurable.
What is the definition of plyometrics?
What is the definition of explosiveness?
What is a disadvantage of plyometric training?
What are two other key parts of plyometric training?
Exercises where muscles use maximum force in short intervals of time
The rate of force development is at the maximum for any type of muscle action using explosive power
Need to be fit to start
Need knowledge and progresses gradually.
