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Sport Studies > Training > Flashcards

Training Flashcards

1
Q

What are the 5 principles in S.P.O.R.T

A 
Specificity
Progression
Overload
Reversibility
Tedium
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2
Q

What is specificity

A

Training that focuses on specific activities such as muscle groups and type of fitness
For example: Marathon runners focus on endurance

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3
Q

What is progression

A

When the body adapts to the training and moves to a new level through increase in intensity leading to overload
For example: Increasing weight or reps in weight training

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4
Q

What is overload

A

Occurs when level of training is raised and body adapts to these extra demands. Can be done through increase in intensity or duration

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5
Q

What is reversibility

A

When training intensity is reduced or stopped which leads to a decrease in speed, agility or strength

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6
Q

What is tedium

A

Basically boredom which means training needs to be more interesting and useful

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7
Q

What are the principles of FITT

A

Frequency
Intensity
Time
Type

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8
Q

What is frequency

A

How often you should train

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9
Q

What is intensity

A

How hard you should train

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10
Q

What is time

A

How much time is spent on the activity/training

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11
Q

What is type

A

What type of training is done

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12
Q

What are the dangers of overtraining

A

Overtraining can lead to fatigue which can affect motivation and sleep

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13
Q

What is continuous training and safety considerations

A

Continuous activities such as running or cycling
Mainly focused on cardio
Wearing appropriate footwear

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14
Q

Adv and Disadv of continuous training

A

Does not require much equipment and burns fat

No anaerobic fitness and requires motivation

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15
Q

What is the method to calculate intensity for continuous training

A

60-80 percent of maximal heart rate

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16
Q

What is weight training and safety considerations

A

Exercise that involves using free weights or resistance weights
Main focus is muscular endurance, speed,power or strength

Having a spotter

17
Q

Advantages and Disadvantages of weight training

A

Easy to show progression and increases muscular size and power

Prone to injuries and right equipment may be needed

18
Q

What is the method to calculate intensity for weight training

A

One rep max

19
Q

What is Fartlek training and safety considerations

A

Involves exercise fast and slow activity over terrain hills such as running
Main focus is aerobic endurance

Wearing appropriate equipment

20
Q

Advantages and Disadvantages of FArtlek training

A

Good for sports that have a change of pace and easily adapted for different sport and fitness levels

Difficult to monitor effort and easy to avoid challenging parts

21
Q

What is the method to calculate intensity for fartlek training

A

borg scale

22
Q

What is plyometric training and safety considerations

A

Involves exercises such as jumps or box jumps
Main focus is power and explosive strength

Injury prevention by having good form and good intensity

23
Q

Advantages and Disadvantages of Plyometric training

A

Provides more energy, fast and more powerful movement

High amounts of stress on muscle and no benefit on aerobic fitness

24
Q

What is circuit training and safety considerations

A

Complete exercises for different muscle groups at different stations
Main focus is strength, muscular or cardio endurance or speed

Having the right equipment

25
Q

Advantages and disadvantages of circuit training

A

Varied which doesn’t lead to tedium

Requires a lot of equipment and time to set up

26
Q

What is HIIT and safety considerations

A

Exercises that involve periods of intense work followed by rest periods
Main focus is speed and muscular endurance

Risk of overexertion

27
Q

Advantages and disadvantages of HIIT

A

Combines aerobic and anaerobic exercises and adapted to different fitness levels

Can become boring and need to include rest

28
Q

Advantages of high altitude training

A

Improve endurance
Increase lactic acid tolerance
Better oxygen flow to muscles

29
Q

Disadvantages of high altitude training

A

More stress on the body
People may not have access to high altitude locations
Can have negative effect on immune system

30
Q

Physiological benefits of warming up

A

Raises body temperature and heart rate
Get joints moving and increase range of motion
Help avoid sprains and strains

31
Q

Psychological benefits of warm up

A

Helps prepare mentally for competition

Focuses mind on the exercise

32
Q

Physiological benefits of cooling down

A

Helps reduce oxygen debt and clear any lactic acid in muscle

Allow heart rate and blood flow to reduce gradually to normal levels

33
Q

Psychological benefits of cooling down

A

Give performer time to calm down

Helps transition to daily activities

Sport Studies (13 decks)

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