principles and types of training Flashcards
Specificity
training must be relevant to the individual and sport
Progressive Overload
FITT
Frequency (how often)
Intensity (how hard)
Time (how long)
Type (what training used)
Reversibility
‘use it or lose it’
systems reverse if training stops or is significantly reduced or injury prevents training
Tedium
ensure training avoids becoming boring- use a variety of training methods
circuit training
series of stations performed one after eachother
continuous training
exercising for a sustaining period of time
interval training
periods of work followed by periods of rest
fartlek training
periods of past work followed by periods of slow work
HIIT training
periods of anaerobic exercises performed at a high intensity
static stretching
stretching a muscle to its current limit
weight training
exercises using resistance to build muscular endurance, strength and power
plyometric training
exercises typically including hopping, jumping and bounding
altitude training
exercising at a high altitude - usually 2000m + above sea level
how does altitude training help?
-less oxygen in air at high altitude, so it is harder to train and harder to carry oxygen to working muscles
-so body makes more RBC to help carry oxygen which is available
-when the athlete returns to sea level they have more RBC, so can carry vast amount of oxygen which helps them to perform aerobic activities better
limitations of altitude training
-illness
-expensive
-time consuming
-difficult
-benefits can be lost
