Week 2 - Principles of Training & Types of Exercise Training Flashcards
What is the aim of exercise training?
To cause biological adaptations that influence performance in specific tasks
What are the 4 principles of exercise training?
SORR
- Specificity
- Overload
- Responsiveness
- Reversibility
What is the specificity principle in relation to exercise training?
SAID: Specific Adaptations to Imposed Demands
- Response specific to characteristics of training performed
(eg. arm training for shot-put)
What is the overload principle in relation to exercise training?
Must overload the body system relative to normal to get a response, training must be progressive
What is the responsiveness principle in relation to exercise training?
Considering individual’s variations: initial fitness level, genetics, recovery, nutrition, health status
What is the reversibility principle in relation to exercise training?
- Use it or lose it
- Detraining (de-conditioning) is the loss of physical capacity with inactivity
What is the FITT principle?
Addresses the factors influencing training responses
- Frequency, intensity, time, type
What are some training recommendations to improve performance? (FITT)
- Balance frequency and duration
- Increase duration then intensity
- Novice 3x a week, moderate intensity, short duration
What are the 4 types of training programs?
- Continuous: aerobic/endurance
- Circuit: short intervals varying activities
- Interval: alternate periods of activity then relief
- Resistance: repetitious exercise using BW/external resistance
What is periodisation and what is the difference between linear and non-linear training periodisation?
A training method to optimise strength, performance, by balancing training volume and intensity
In non-linear periodisation, changes in training volume and intensity are made more frequently
