Training Flashcards
What is training
The vehicle by which we make our bodies more efficient
FITT principle
Frequency
Intensity
Time
Type
Six basic training principles
Overload Progression Specificity Individual differences Reversibility Diminishing returns
Overload principle
In order for physiological change to take place, the human body must be subjected to greater stresses than the ones to which I️t is accustomed to
Progression principle
After an athlete has had a chance to adapt to increased stresses, I️t will take further increased overload to find future physiological gains
Specificity principle
In order for specific outcomes to occur, training exercises must be specific to those outcomes ex upper body training
Individual differences principle
Every athlete has a different physical (gender/age/genetics/athletic precondition) and physiological makeup
Reversibility principle
Use I️t or lose I️t, when the body has undergone physiological benefit from training, if the training is removed, the benefit will subside
Diminishing returns principle
An athlete who has no or little training will experience the largest physiological change from training
Experienced athlete often discovers frustrating plateaus when seeking physiological gains
Macronutrients
Proteins carbohydrates and fats
Micronutrients
Vitamins minerals and water
Health and wellness compass components
Physical Mental Spiritual Environmental Emotional Social
Carbohydrates
Or glucose
50-60% of diet
Most accessible (complex (pasta) or simple (candy)
Proteins
Energy nutrient
Complete (animal products) or incomplete (plant products)
15-20% of diet
Fats
Most concentrated energy
Saturated (animals products=bad) or unsaturated (plant products= good)
15-20% of diet
Essential for organ protections insulation etc.
Vitamins
Not a source of energy, essential for metabolism and growth, etc.
Fat soluble -ADEK
water soluble- BC
Minerals
From earths waters and topsoil in plants
Seven key- Ca P Mg Na K Cl S
Important trace minerals- Fe, Mn Zn
Water
Temp regulation, aids in digestion
65% of body weight for adult male, 55% for female
Caloric balance
Less calories means losing weight
More calories means weight gain
What macronutrient gives most Cal/gm
Fats with 9
Sport Psychology definition
The study of the mental factors that affect and are affected by sport participation and performance
Personality traits vs states
T- mental state of the athletes that remain relatively stable over time
S- “right now” kind of feelings that are situation specific
Arousal
A physiological state of readiness and psychological activation
Stress
An unemotional bodily response to some type of stressor
Positive or negative
Anxiety
The tension and worry resulting from distress
Trait anxiety
Relatively stable over time
Predisposing the individual to be anxious across a wide variety of situations
State anxiety
Right now kind of anxiety that is situation specific
Cognitive anxiety
The physiological component of state anxiety, caused by fear of failure or fear of negative social evolution
Somatic anxiety
Physical component of anxiety
Ex muscular tension, increased heart rate, and bodily activation
Intrinsic motivation
Comes from inside an athlete rather than from external rewards
Motivation
Inspiration, enthusiasm, or will to win
Extrinsic motivation
Motivation that is driven by external rewards such as fame money or gold medal
Verbal persuasion
A technique for improving self efficacy in which the teacher or coach constantly provide encouragement and specific Skill instruction to an athlete learning a skill
Vicarious experience
A technique for improving self efficacy in which an athlete first observes highly competent model performance skills and then is helped by the model to successfully perform the task
Successful performance
The most important factor in improving self efficacy because it raises expectations for future successes
Emotional arousal
A factor needed in optimal levels for the development of self efficacy
SMART goal setting
Specific Measurable Attainable Realistic Timely
Health vs wellness
H- one individuals potential
W- combination of health and happiness
Being
Becoming
Belonging
Qs
Being, who am I️
Becoming- what goals have I️ set for myself
Belonging- to what organizations and groups do I️ connect with
Reactive/curative approach to health vs proactive
Don’t have a disease or illness your healthy
Asserting more control so ur not just avoiding the disease but recovering from I️t
