training Flashcards
4 reasons for fitness testing ?
- identifying strengths and weaknesses
- to get a starting level of fitness and monitor improvement
- motivation
- providing variety
what is principles of training ?
guidelines that is applied ensure training is effective.
what does SPORT stand for and what they mean ?
Specificity - training specific to your sport
Progressive Overload - training increases gradually to avoid injury qarunteed improved fitness
Reversibility - fitness levels are lost when training stops Tedium - boredom that occurs when training is boring
what does FITT mean ?
when related to progressive overload used to increase the amount the body does when training.
what does FITT stand for ?
Frequency - how often you train
Intensity - how hard you train
Time - how long to train for
Type - the specific type of training
what are training thresholds ?
the upper and lower boundaries aerobic training zones and anaerobic training zones
how to calculate your maximum heart rate (MHR) ?
220 - your age
how to calculate your aerobic training zone ?
60% - 80% of your maximum heart rate
how to calculate your anaerobic training zone ?
80% - 90% of your maximum heart rate
what are the 8 types of training ?
- circuit
- continuous
- interval
- stactic stretches
- weight
- plyometric
- fartlek
- high altitude
what is circuit training ?
involves a series of exercises one after each other with a brief moments of rest in between
what is continuous training ?
exercise at a steady pace for a sustained period of time to improve the cardiovascular endurance without rest
what is interval training ?
involves alternating between periods of work and rest and working at high intensity to improve cardiovascular endurance
what is stactic stretches ?
holding a stretch still for up to 30 seconds to improve flexibility
what is weight training ?
involves using weights or resistance to cause adaptations to the muscles
what is pylometric ?
involves exercises at high intensity that teach the muscles to perform there maximum contractions faster
positive of each type of training ?
- circuit - large groups can train at the same times
- continuous - ideal for beginers
- interval - good for overall fitness
- fartlek - performers learn how to pace themselves
- static stretches - focuses directly on flexibility
- weight training - can concentrate of specific muscles
- high altitude - increase oxygen carrying capacity
- pylometric - require little or no equipment
what is fartlek training ?
periods of fast work with periods of slower work (also a form of interval training)
what is high altitude training ?
running at 2000m or more above sea level
a negative for each training type ?
- circuit - not for individual training
- continuous - doesnt improve anaerobic fitness
- interval - 48 hour recovery period
- fartlek - can be stopped by bad weather
- static stretches - concentrates on on type of stretching
- weight - requires specialist equipment
- high altitude - benefits are lost quickly
- pylometric - can cause stress on joints and muscles
