training Flashcards
principles of training
SPORT
- specificity
- progression
- overload
- reversibility
- tedium
principles of overload
FITT
- frequency
- intensity
- time
- type (method of training)
what are dangers of overtraining
- overuse injury
- fatigue
explain specificity
- type of activity to improve
- adapted for individual
explain progression
- body adapts to training, moves to next level of fitness
explain overload
- level of training raised to level higher than normal
- body adapts to extra demands
explain reversibility
- training effects reversible
- if training reduced/stopped, deterioration in COF
- muscle atrophy may occur
explain tedium
- boredom
- training must be useful and interesting
explain frequency
- how often to train
explain intensity
how hard to train
explain type
activity must be useful and enjoyable
explain time
how long to train for
describe continuous training
- exercise continuously without rest periods
- must be sustained >20 min
- 60-80% max HR
- methods: run, swim, cycle, row
advantages of continuous training
- does not require much equipment
- easy to overload
- easy to measure progress
- develop aerobic fitness
- training directly linked to event
disadvantages of continuous training
- does not help anaerobic fitness
- does not help ability to sprint
- easy to become demotivated
- boring
- danger of overuse injuries
describe weight training
- use free weights and machines
- reps completed in sets with rest periods between each set
- high weight, low reps = strength
- low weight, high reps = endurance
advantages of weight training
- improves muscular strength/endurance/power
- easy to overload
- easy to set targets
- improves bone density
disadvantages of weight training
- equipment expensive
- good technique required to prevent injury
- specialist equipment may be needed
- spotter needed to work safely
- does not work on cardio endurance
describe fartlek training
- variations of speed and terrain
- increase cardio endurance
- intensity monitored using Borg’s RPE scale
advantages of fartlek
- require little equipment
- variation means tedium less likely to occur
- suitable for games players who change pace constantly
disadvantages of fartlek
- intensity hard to monitor
- difficult to apply overload
- RPE scale is subjective
describe plyometric training
- explosive exercises used to improve power
- must include eccentric/pre-loading phase
- rest periods help maintain intensity
advantages of plyos
- can be done without specialist equipment
- variety of exercises prevent tedium
- easily adapted to suit individual needs
disadvantages of plyos
- injury risk due to high forces involved
- no improvement in aerobic fitness
describe circuit training
- perform diff exercises at stations in sequence
- rest periods can be included between stations
- stations can be assigned to improve diff components of fitness
advantages of circuit training
- easily adapted to individual needs
- variety limits tedium
- skill stations can also be included
disadvantages of circuit training
- require lot of equipment
- takes a long time to set up and complete
describe HIIT
- periods of intense work followed by rest periods
- rest allows lactic to be removed and high intensity to be sustained
- can be adapted for range of diff activities
advantages of HIIT
- easily adapted for diff activities and fitness levels
- require little specialist equipment
disadvantages of HIIT
- can become tedious
- very physically demanding (high motivation required)
- overexertion
describe high altitude training
- specialised training at over 5000ft above sea level
why do high altitude training
- increase in RBC count
- endurance (aerobic) performance improves
disadvantages of high altitude training
- unable to maintain training intensity
- inability to access high altitudes
- negative impact on immune system
- dizziness and nauseq
phases of warm up
- pulse raiser
- dynamic stretching
- skill familiarisation
phases of cool down
- gradual decrease in pulse
- stretches
physiological benefits of warm up
- increased O2 delivery to working muscles
- increase body temp
- increase in flexibility = less injury
- increase joints ROM
psychological benefits of warm up
- raises arousal
- prepare mentally for demands of comp
- focus mind on skills and techniques required by activity
physiological benefits of cool down
- maintain delivery of O2 to working muscles
- lactic acid removed and O2 debt paid back faster
- stretches reduce stiffness and soreness, reduce injury risk
psychological benefits of cool down
- provide time to reflect
- calms body and mind and help transition back to daily life
