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46 Cards in this Set
- Front
- Back
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What are the 4 principals of training? |
Rest & recovery Individual needs Progressive overload Specificity |
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Define rest |
The period of time allocated to recover |
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Define recovery |
The time required to repair damage to the body caused by training or competition |
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Define individual needs |
Matching training to the requirements of the individual |
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Define progressive overload |
To gradually increase the amount of overload so that fitness gains occur, but without potential for injury |
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Define specificity |
Matching training to the requirements of an activity |
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What are the F.I.T.T principles? |
They are 4 ways to achieve overload in an exercise programme |
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What does F.I.T.T stand for? |
Frequency Intensity Time Type |
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Define frequency |
How often we train |
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Define intensitty |
How hard we train |
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Define time |
How long we train for |
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Define type |
What method of training we choose to do |
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Define reversibility |
Any adaptation that takes place as a consequence of training will be reversed when we stop training |
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What are the 3 types of goals? |
- short term goal - long term goal - SMART goal |
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What is a short term goal? |
This can be a small step or progression |
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What is a long term goal? |
This has the future in mind |
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What is a SMART goal |
A goal that is widely used in sport in order to make people's goals easier to achieve |
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What are the 5 parts to a SMART goal |
Specific Measurable Achievable Realistic Time-bound |
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Define specific |
Knowing exactly what the goal is in detail. Should be to the point |
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Define measuravle |
Results can be measured and so set against recognised norms |
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Define achievable |
Goals should be challenging but reachable otherwise this could lead to de-motivation |
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Define realistic |
The goals should be realistic to the level of skill and fitness of the performer |
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Define time bound |
Goals should be timed. A timetable could be set out to help achieve this and help it be maintained |
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What are the two things you should do before starting a personal exercise programme? |
- Take a par-Q - Exercise to assess fitness level |
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What does Par-Q stand for? |
Physical activity Readiness Questionnaire |
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What is aerobic fitness? |
"With oxygen" - The ability to exercise or compete for a long period of time without getting breathless |
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What is anaerobic fitness? |
"Without oxygen" - The ability to work at a high intensity for a short period of time |
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How do you work out your maximum heart rate? |
MHR = 220 - current age |
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What is heart rate measured in? |
Beats per minute |
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Define a target zone |
The area between two thresholds where fitness gain can occur |
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Between what two %'s of your MHR are you improving your aerobic fitness/stamina |
60% - 80% |
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What % of your MHR is when you start working anaerobically? |
80% + |
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What are the 6 main methods of training? |
Interval Circuit Fartlek Wight Cross Continuous |
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Define interval training and what does it involve? |
- This training involves periods of work followed by periods of rest - Designed to increase speed - 1 rep = 1 work and rest period |
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What are some of the advantages of interval training? |
- Includes rest periods - Includes repeats, means working anaerobically - Takes place over short distances/bursts - Heart rate can be easily graphed and evaluated |
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Define continuous training and what does it involve? |
- Involves a steady, but regular pace - NO REST - Important to maintain heart rate throughout - Working at at least 60% MHR - Designed to improve cardiovascular fitness |
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What are some advantages of continuous training? |
- Can be done in a group - Suitable for improving health and fitness - Can be adapted using the FITT principles - Can be done in a variety of places - Improves anaerobic fitness -Very cheap (only need good pair of trainers) |
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Define fartlek training and what does it involve? |
- Meaning 'speed play' - Allows an athlete to run at varying speeds, over unmeasured distances and different terrains - Can works both anaerobic and aerobic fitness |
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What are some advantages of fartlek training? |
- Programmes can be very flexible - Rest periods can be included - Suited to most games/sports - Can include hill work -> both up and down - Can take place away from a track |
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Define circuit training and what does it involve? |
- A series of exercises completed one after the other, a good way of developing general fitness - Each circuit should have 6-10 stations - Each station should have a length of time - Completing one full circuit is a 'set' - A full session normally involves completing 3 sets - Can be used to improve muscular endurance |
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What are the types of circuits training and what do they involve? |
Fitness circuit; - exercises the improves/develops fitness - should avoid having 2 stations that work the same muscles Skills circuit; - Used for specific activities - Particular skill worked on each station |
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Define weight training and what does it involve? |
- Often a form of training that uses progressive resistances against a muscle group - Often used when people are recovering from an injury |
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What are some of the benefits of weight training? |
- Increases muscular strength - Increases muscular endurance - Increases speed - Increases muscle size |
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What are the rules/formulas for weight training muscular strength and muscular endurance? |
Muscular strength = high weight x low reps Muscular endurance = low weight x high reps |
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Define cross training and what does it involve? |
- Using different training methods to enhance fitness levels - Helps break up the tediousness of using just one method |
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What are the advantages of cross training? |
- Allows for variety - Training can be adapted due to weather conditions - Can train with different people or alone - Certain muscle groups can rest from day to day |
