Training And Fitness Flashcards
Benefits of a warm up
reduces probability of injury
increase HR & dilates capillaries
increase in muscle temperature - aids in oxygen disassociation & increased enzyme activity
Benefits of a cool down
keeps skeletal muscle pumps working
maintains venous return
prevents blood from pooling in veins
removes lactic acid
reduces HR & body temperature
Limits effects of DOMS
DOMS
delayed onset muscle soreness
SPORR/SPORT
Specificity
Progression
Overload
Reversibility
Recovery/Tedium
FITT Principle
Frequency - the amount you train
Intensity - to improve you train harder
Time - the time spent training
Type - type of exercise, needs to be relevant to your sport
Periodisation
Dividing the training year into specific sections for a specific purpose
3 Cycles of Periodisation
Macrocycle
Mesocycle
Microcycle
Training Methods
Continuous training
Fartlek training
Interval training
Circuit training
weight training
Continous Training
involves working for a sustained period of time without rest. It improves cardio-vascular fitness. e.g jogging or swimming
Fartlek Training
This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain
HIIT
a type of training that involves alternating periods of work with periods of rest. Used to improve anaerobic power
Circuit Training
A type of training that requires performing a series of different exercises at each stage/station.
Weight Training
physical training that involves lifting weights to develop muscular strength
1 Rep Max
The maximum amount a performer can lift in one repetition
Aerobic Training Zone
60-80% of your maximum heart rate
