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kin > Training > Flashcards

Training Flashcards

1
Q

What is training

A

The vehicle by which we make our bodies more efficient

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2
Q

FITT principle

A

Frequency
Intensity
Time
Type

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3
Q

Six basic training principles

A 
Overload
Progression 
Specificity 
Individual differences 
Reversibility 
Diminishing returns
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4
Q

Overload principle

A

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

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5
Q

Progression principle

A

After an athlete has had a chance to adapt to increased stresses, I️t will take further increased overload to find future physiological gains

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6
Q

Specificity principle

A

In order for specific outcomes to occur, training exercises must be specific to those outcomes ex upper body training

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7
Q

Individual differences principle

A

Every athlete has a different physical (gender/age/genetics/athletic precondition) and physiological makeup

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8
Q

Reversibility principle

A

Use I️t or lose I️t, when the body has undergone physiological benefit from training, if the training is removed, the benefit will subside

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9
Q

Diminishing returns principle

A

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

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10
Q

Macronutrients

A

Proteins carbohydrates and fats

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11
Q

Micronutrients

A

Vitamins minerals and water

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12
Q

Health and wellness compass components

A 
Physical 
Mental
Spiritual 
Environmental 
Emotional
Social
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13
Q

Carbohydrates

A

Or glucose
50-60% of diet
Most accessible (complex (pasta) or simple (candy)

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14
Q

Proteins

A

Energy nutrient
Complete (animal products) or incomplete (plant products)
15-20% of diet

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15
Q

Fats

A

Most concentrated energy
Saturated (animals products=bad) or unsaturated (plant products= good)
15-20% of diet
Essential for organ protections insulation etc.

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16
Q

Vitamins

A

Not a source of energy, essential for metabolism and growth, etc.
Fat soluble -ADEK
water soluble- BC

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17
Q

Minerals

A

From earths waters and topsoil in plants
Seven key- Ca P Mg Na K Cl S
Important trace minerals- Fe, Mn Zn

18
Q

Water

A

Temp regulation, aids in digestion

65% of body weight for adult male, 55% for female

19
Q

Caloric balance

A

Less calories means losing weight

More calories means weight gain

20
Q

What macronutrient gives most Cal/gm

A

Fats with 9

21
Q

Sport Psychology definition

A

The study of the mental factors that affect and are affected by sport participation and performance

22
Q

Personality traits vs states

A

T- mental state of the athletes that remain relatively stable over time
S- “right now” kind of feelings that are situation specific

23
Q

Arousal

A

A physiological state of readiness and psychological activation

24
Q

Stress

A

An unemotional bodily response to some type of stressor

Positive or negative

25
Q

Anxiety

A

The tension and worry resulting from distress

26
Q

Trait anxiety

A

Relatively stable over time

Predisposing the individual to be anxious across a wide variety of situations

27
Q

State anxiety

A

Right now kind of anxiety that is situation specific

28
Q

Cognitive anxiety

A

The physiological component of state anxiety, caused by fear of failure or fear of negative social evolution

29
Q

Somatic anxiety

A

Physical component of anxiety

Ex muscular tension, increased heart rate, and bodily activation

30
Q

Intrinsic motivation

A

Comes from inside an athlete rather than from external rewards

31
Q

Motivation

A

Inspiration, enthusiasm, or will to win

32
Q

Extrinsic motivation

A

Motivation that is driven by external rewards such as fame money or gold medal

33
Q

Verbal persuasion

A

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

33
Q

Vicarious experience

A

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

34
Q

Successful performance

A

The most important factor in improving self efficacy because it raises expectations for future successes

35
Q

Emotional arousal

A

A factor needed in optimal levels for the development of self efficacy

36
Q

SMART goal setting

A 
Specific
Measurable 
Attainable
Realistic
Timely
37
Q

Health vs wellness

A

H- one individuals potential

W- combination of health and happiness

38
Q

Being
Becoming
Belonging
Qs

A

Being, who am I️
Becoming- what goals have I️ set for myself
Belonging- to what organizations and groups do I️ connect with

39
Q

Reactive/curative approach to health vs proactive

A

Don’t have a disease or illness your healthy

Asserting more control so ur not just avoiding the disease but recovering from I️t

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