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39 Cards in this Set
- Front
- Back
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What does ‘SPOR’ stand for? |
Specificity, Progression, Overload, Reversibility |
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What does specificity mean? |
Matching the training to the needs of the sporting activity and individual |
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What does progression mean? |
Gradual i cream in exercise in order for the body to adapt |
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What does Overload mean? |
A greater than normal stress that is applied on the body for training adaptations to take place |
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What does reversibility mean? |
Any adaption of training will be lost as a result of not training |
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Give an example of specificity in sport |
A shot putter lifting weights |
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Give an example of progression in sport |
Increasing a regular 3km run to a 5km when comfortable |
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Give an example of overload in sport |
Increasing weight of a weight when performing bicep curls |
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Give an example of reversibility |
If a football player is injured endurance might worsen meaning they won’t be able to run for as long |
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What does the ‘FITT’ principle stand for? |
Frequency, intensity, time, type |
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What does frequency mean? |
How often we train |
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What does intensity mean? |
How hard we train |
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What does time mean? |
How long we train for |
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What does type mean? |
The type of training used to achieve a persons particular goals |
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What is continuous training? |
Training that involves activity without rest intervals |
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What is fartlek training? |
Training which varies in intensity and duration and consists of bursts of intents effort with less strenuous activity |
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What is interval training? |
Training that incorporates periods of exercise and rest |
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What is interval training? |
Training that incorporates periods of exercise and rest |
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What is circuit training? |
A series of exercises performed at stations that focus on different muscle groups |
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What is weight training? |
A method of training that uses free weights or resistance machines |
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What is plyometrics training? |
A method of training that uses jumping, hopping and bounding |
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What is plyometrics training? |
A method of training that uses jumping, hopping and bounding |
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What is HIIT training? |
Exercise that alternates between high intensity and periods of recovery |
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What are the components of an exercise session? |
Warm up, main activity, cool down |
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What are the components of a warm up? |
Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal |
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What are the components of a warm up? |
Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal |
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What is the purpose of a warm up? |
Increasing body temperature, increase HR, increasing blood flow and oxygen to muscles, flexibility of muscles and joints increase, increasing speed of muscular contractions |
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What are the components of a warm up? |
Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal |
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What is the purpose of a warm up? |
Increasing body temperature, increase HR, increasing blood flow and oxygen to muscles, flexibility of muscles and joints increase, increasing speed of muscular contractions |
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What are the components of a cool down? |
Low intensity exercise and stretching |
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What are the components of a warm up? |
Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal |
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What is the purpose of a warm up? |
Increasing body temperature, increase HR, increasing blood flow and oxygen to muscles, flexibility of muscles and joints increase, increasing speed of muscular contractions |
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What are the components of a cool down? |
Low intensity exercise and stretching |
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What’s the purpose of a cool down? |
Prevent muscle soreness, lowers heart rate and breathing rate, lowers body temperature, circulates blood removing waste products, removes lactic acid, reduces DOMS |
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What are the components of a warm up? |
Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal |
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What is the purpose of a warm up? |
Increasing body temperature, increase HR, increasing blood flow and oxygen to muscles, flexibility of muscles and joints increase, increasing speed of muscular contractions |
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What are the components of a cool down? |
Low intensity exercise and stretching |
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What’s the purpose of a cool down? |
Prevent muscle soreness, lowers heart rate and breathing rate, lowers body temperature, circulates blood removing waste products, removes lactic acid, reduces DOMS |
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What does ‘DOMS’ mean? |
Delayed onset muscle soreness |
