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13 Cards in this Set
- Front
- Back
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Health related components |
Body comp Cardiovascular Flexibility Muscle endurance Strength |
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Skill related components |
Agility Balance Co-ordination Reaction time Power Speed |
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Principles of training |
Specificality Overload Adaption Progression Reversibility Individual differences Placement Recovery Warm up Cool down |
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Overload |
For tissue to increase in function it must be exposed to a load greater to which it is accustomed |
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Progression |
Continuation of overload principle gradually |
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Reversibility |
Adaption to endurance training can be lost and reversed at a quicker rate than it takes to achieve them while strength gains are lost slower. |
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Placement |
Refers to scheduling of training sessions within each week, month and year. Frequency of training and required rest periods should be planned appropriately. |
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Muscular endurance fitt |
3-5 days per week 50%-75% 1rm 15-30 reps 2-3 sets 30s rest |
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Hypertrophy fitt |
2-3 days per week 67%-85% 1rm 6-12 reps 3-6 sets 30-90s rest |
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Strength fitt |
3-5 days 85%-95% 1rm 2-6 reps 1-6 sets 2-5 min rest |
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Body comp fitt |
2-3 days 67%-85% 1rm 6-12 reps 3-6 sets 60-90s |
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Cardio fitt |
3-5 days 60%-85% MHR 20 min at least Short rest |
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Power fitt |
2-3 days 80%-90% 1rm 4-8 reps 3-6 set 2-5 min rest |
