Training Principles Flashcards
What does F stand for in FITT and what does it mean
Frequency - number of training sessions completed over a period of time
What does I in FITT stand for and what does it mean
Intensity - how hard an individual will train
What does first T stand for in FITT and what does it mean
Time - how long you train for
What does last T stand for in FITT and what does it mean
Type - how an individual will train by selecting a training method to improve a specific component of fitness
What are ways of measuring intensity
Borg scale
Max HR
How do you work out max HR
220 - age
What additional principles of training begins with s and what does it mean
Specificity - training for specific components of fitness
What additional principles of training begins with P and what does it mean
Progressive overload - gradually increasing workload
What additional principles of training begin with v and what does it mean
Variation - changes in training programme routine
What additional principles of training begin with I and what does it mean
Individual differences - taking into account current levels of fitness and sport
What additional principles of training begins with A and what does it mean
Adaptation - changes to the body
What additional principles of training begins with R and what does it mean
Reversibility - effects of stopping training
Rest and recovery - time where a participant does not take part in physical activity
What are the training zones for warm-up or cool down and describe who these zones target
50% - 60% of max HR
Used for people new to training and to maintain current fitness levels
What are the training zones for fat-burning and what are the aims of them
60% - 70% of max HR
Body fat used to provide energy
Good for people who wish to lose excess body fat
Training zone for aerobic endurance
70% - 80%
Training zone for anaerobic training
80% - 100%
How do you calculate heart rates for trading zones
Max HR = 220 - age
50% max HR = 50/100 X Max HR
What technology can be used to measure exercise intensity
Heart rate monitor
Smart watch
Apps
What are pre-test procedures
PAR-Q
Lifestyle questionnaire
Informed consent
Calibration of equipment
Pre-fitness check
What is the definition of validity
How accurate a set of results are
What is the definition of reliability
Reliability- ability to repeatedly carry out the same test and expect comparable results each time
What is the definition of practicality
Practicality- how suitable the test is for the given situation, the person administering the test and the people taking part in the test
