Training Principles and Methods Flashcards
Condition of being physically fit for the performance of an athletic exercise or contest
Training
Act or science of bringing one such a condition
Training
Three different principles of training
SPORT
FITT
WIMP
Abbreviation
SPORT
Specificity
Progression
Overload
Reversibility
Tedium
Special adaptation that is made to the type of demand being imposed
Specificity
Take the athlete onto higher level of fitness
Progression
Providing a progressive whitening of the stressor to oblige the body to sit a higher status of adaptation
Overload
Indicate situation in which the degree of adaptation brought about by the training loads will gradually weaken because intensity was reduced
Reversibility
Enjoyable form of trainings
Tedium
Principle to develop physical activity plan
FITT
Abbreviation
FITT
Frequency
Intensity
Type
Time
How often
Frequency
What percentage of target heart rate do you exercise
Intensity
What mode of exercise
Type
How long can you exercise per day
Time
Three modalities or supplementary activities to improve performance
Warm up exercises
Game based activity
Cool down exercises
Two types of warm up exercises
Dynamic exercises
Static exercises
10 training methods
Continuous training
Fartlek training
Interval training
Circuit training
Weight training
Plyometrics
High intensity interval training
Core training
Yoga
Tabata
Exercising without rest intervals
Continuous training
Two types of continuous training
Slow but long distance
High intensity
Training allows us to develop the fitness we choose in the way that we like
Fartlek training
Alternating between strenuous exercise and rest
Interval training
Permits athlete to train at intensity is closed to vo2 max for a greater amount of time that would be possible in a single exercise season at the continuous high intensity
Interval training
Gives us time to recover
Rest
Fusion of cardio and resistance exercise
Circuit training
Big cardio session with resistance exercises thrown in or you would normally rest between sets and you will be stimulating your cardiovascular system
Circuit training
Fast paced body conditioning workout method that combines several strength training and high intensity aerobic exercises
Circuit training
Ability of the muscle to do maximum work within the shortest amount of time
Muscle training
Ability of the muscle to do moderate work over an extended period of time
Muscle endurance
Trains and develops the muscle for power
Weight training
Employed to develop power and explosive responsiveness which uses the stretch shorten cycle (SSC)
Plyometrics
The whole idea is to develop the most amount of force in the shortest possible time in which when a muscle is flexed or shortened then it is under tension and will react with a more powerful and explosive contraction due to stored elastic energy
Plyometrics
Type of training that involves a series of low to high intensity workouts interspers with rest or relief periods. The high intensity periods are typically at or close to anaerobic exercise will the recovery periods involve activity of lower intensity.
High intensity interval training
The starting point of this process lies in learning how to activate and strengthen and control the muscles of your pelvic floor
Core training
Three areas of core training
Core mobility
Core stability
Core strength
Beyond the scope of this manual. The following information is intended to inform the perspective trainer of the special requirements of this type of client.
Yoga
Five benefits of yoga
Relaxation
Increased flexibility
Increased respiration
Increased circulation
Self awareness
Design to afford the body an efficient workout with maximum benefits in a short amount of time
Tabata
Uses high intensity interval training to provide a full workout which builds strength and improves cardio condition
Tabata
Allows to shed fat while maintaining current fitness level and building more muscle
Tabata
