Training Principles Flashcards
L15.1
What is the F.I.T.T Principle?
Frequency
Intensity
Type
Time
What is frequency?
The frequency of training sessions refers to how often=n a person participates in training.
Training frequency is dependent on facts like age, conditioning and aspirations.
What is intensity?
(Cardiovascular training)
Cardiovascular training intensity: Determine the intensity range through aerobic exercises.
Calculate the MHR first. For healthy people, the THR is typically 60-90% of the MHR.
Subtract your age from 220.
What is intensity?
(Muscular)
Resistance Training:
Work to the percentage of a person’s 1 rep max. Can result in injuries if not done properly though.
What is Type?
The type of training pursued is influenced by numerous factors.
A combination of aerobic and anaerobic is ideal.
What is time?
All training should be progressive. Keep sessions short when just starting out.
What is the principle of progressive overload?
Greater stresses applied to the body in a progressive manner than to those which it is normally accustomed
A person training for a long bike race might begin with a shorter distance until they are able to cycle for a longer duration.
Specificity?
Mimic the effort as closely as possible that is needed in the required sport or activity.
Reversibility?
It’s essentially detraining. When someone stops doing a certain sport/activity for an extended period of time, they begin to lose the strength they initially had.
Diminishing Returns?
It’s when an athlete essentially ‘plateaus’ in a sport/activity and making gains afterwards are a lot more difficult than originally.
Individual Differences?
Every person has a unique physical and psychological makeup and responds differently to training protocol.
Good coaches adapt to this and come up with a program catered for the athlete.
