Principles of Training Flashcards
What acronym is used to remember the principles of training?
SPORR
What does SPORR stand for?
. SPECIFICITY
. PORGRESSIVE
. OVERLOAD
. REVERSIBILITY
. RECOVERY
What is specificity?
It is important to make sure the training you do is relevant for your chosen activity/sport
What is progressive overload?
Where the performer gradually trains harder throughout their training programme as their body adapts
Why is important to not overload too soon?
Because it can risk injury
What is reversibility?
It is when training stops, and the adaptations that occur as a result of the training programme deteriorates.
When does reversibility tend to happen?
Happens when an athlete becomes injured, ill or has a break from their sport
What is recovery?
These are rest days that allow the body to recover from training?
What ratio should be used for work and rest?
3:1 ratio
What are the FITT principles?
. Frequency
. Intensity
. Time
. Type
What is frequency?
It is when you increase the number of training sessions, increase work period or number of sets and decrease number/time of rest periods
What is intensity?
To improve you must train harder
What can you use to increase intensity?
Heart rate
BORG scale
1RM
What is time?
Time spent training gradually increase and rest periods need to decrease
What is type?
Using different forms of exercise maintains motivation but needs to be relevant to your activity. The type of training should be exercising muscles in a way similar to how they are used in a game
