Training Flashcards
What are the 5 principles in S.P.O.R.T
Specificity Progression Overload Reversibility Tedium
What is specificity
Training that focuses on specific activities such as muscle groups and type of fitness
For example: Marathon runners focus on endurance
What is progression
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
What is overload
Occurs when level of training is raised and body adapts to these extra demands. Can be done through increase in intensity or duration
What is reversibility
When training intensity is reduced or stopped which leads to a decrease in speed, agility or strength
What is tedium
Basically boredom which means training needs to be more interesting and useful
What are the principles of FITT
Frequency
Intensity
Time
Type
What is frequency
How often you should train
What is intensity
How hard you should train
What is time
How much time is spent on the activity/training
What is type
What type of training is done
What are the dangers of overtraining
Overtraining can lead to fatigue which can affect motivation and sleep
What is continuous training and safety considerations
Continuous activities such as running or cycling
Mainly focused on cardio
Wearing appropriate footwear
Adv and Disadv of continuous training
Does not require much equipment and burns fat
No anaerobic fitness and requires motivation
What is the method to calculate intensity for continuous training
60-80 percent of maximal heart rate
What is weight training and safety considerations
Exercise that involves using free weights or resistance weights
Main focus is muscular endurance, speed,power or strength
Having a spotter
Advantages and Disadvantages of weight training
Easy to show progression and increases muscular size and power
Prone to injuries and right equipment may be needed
What is the method to calculate intensity for weight training
One rep max
What is Fartlek training and safety considerations
Involves exercise fast and slow activity over terrain hills such as running
Main focus is aerobic endurance
Wearing appropriate equipment
Advantages and Disadvantages of FArtlek training
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
What is the method to calculate intensity for fartlek training
borg scale
What is plyometric training and safety considerations
Involves exercises such as jumps or box jumps
Main focus is power and explosive strength
Injury prevention by having good form and good intensity
Advantages and Disadvantages of Plyometric training
Provides more energy, fast and more powerful movement
High amounts of stress on muscle and no benefit on aerobic fitness
What is circuit training and safety considerations
Complete exercises for different muscle groups at different stations
Main focus is strength, muscular or cardio endurance or speed
Having the right equipment
Advantages and disadvantages of circuit training
Varied which doesn’t lead to tedium
Requires a lot of equipment and time to set up
What is HIIT and safety considerations
Exercises that involve periods of intense work followed by rest periods
Main focus is speed and muscular endurance
Risk of overexertion
Advantages and disadvantages of HIIT
Combines aerobic and anaerobic exercises and adapted to different fitness levels
Can become boring and need to include rest
Advantages of high altitude training
Improve endurance
Increase lactic acid tolerance
Better oxygen flow to muscles
Disadvantages of high altitude training
More stress on the body
People may not have access to high altitude locations
Can have negative effect on immune system
Physiological benefits of warming up
Raises body temperature and heart rate
Get joints moving and increase range of motion
Help avoid sprains and strains
Psychological benefits of warm up
Helps prepare mentally for competition
Focuses mind on the exercise
Physiological benefits of cooling down
Helps reduce oxygen debt and clear any lactic acid in muscle
Allow heart rate and blood flow to reduce gradually to normal levels
Psychological benefits of cooling down
Give performer time to calm down
Helps transition to daily activities
