3.3 The principles of training and their application to personal exercise/training programmes Flashcards Preview

SHHS - GCSE PE Unit 1 > 3.3 The principles of training and their application to personal exercise/training programmes > Flashcards

Flashcards in 3.3 The principles of training and their application to personal exercise/training programmes Deck (51)
Loading flashcards...

Define individual needs

Matching training to the requirements of an individual


Define specificity

Matching training to the requirements of a sports


Define progressive overload

Gradually increasing training so that fitness improves but without the risk of injury


Define FITT



Define overtraining

Training to hard and/or too often meaning your body can't recover


Define reversibility

Gradually losing fitness instead of progressing or remaining the same


What is meant by thresholds of training

Are threshold or zone that your heart rate should be in when you are exercising to improve fitness


What is a person's aerobic threshold?

60% - 80% of their maximum heart rate


What is a person's anaerobic threshold?

80% - 90% of their maximum heart rate


How do you calculate maximum heart rate?

maximum heart rate = 220-age


How can you identify the components of fitness a person needs to improve?

By conducting fitness tests and analysing the results using normative data


What is normative data

Data that allows you to rate a persons' fitness test results


What should be carried out before a person starts any sort of training?



What does PAR-Q stand for?

Personal activity readiness questionnaire


What factors should be considered before planning a training programme or PEP?

1. Requirements of the sport - specificity
2. Facilities available
3. Current fitness levels - individual needs


Define circuit training

A number of different exercises which are arranged to avoid exercising the same muscle group consecutively


Give three advantages of circuit training

Can improve all components of fitness as long as the correct exercises selected
Can improve a number of different components of fitness in one session
Can improve aerobic and anaerobic fitness
Can improve skills for a specific sport


Give three disadvantages of circuit training

Circuit needs to be well planned so that there aren't people waiting to exercise at the same station if a group session
It is important to work hard at each circuit but you need to the have ability to pace yourself
Participants are in charge of how hard the are working


What is continuous training?

Exercising for a long period of time at a steady pace


What component of fitness does continuous training improve?

Cardiovascular fitness


Give three advantages of continuous training

Improves cardiovascular fitness
Can be done individually or as a group
Suitable for improving health and fitness
Can be done in a variety of places and at different times
Can be adapted to individual needs
A wide range of activities can be used, running, cycling, swimming, rowing
Can be easily adapted to use the FITT principle


Give three disadvantages of continuous training

Does not improve anaerobic fitness
Some people find it boring
Outdoor training can be weather dependent


What is fartlek training?

Training at different speeds over different terrains


Give three advantages of fartlek training

Can be done on different terrains
Can include hill work
Can include repetitions
Can be very flexible
Rest periods can be included or it can be continuous with different intensities
Suited to most games due to the stop start nature


Give three disadvantages of fartlek training

There may not be suitable terrain nearby
The individual needs to be highly motivated
The coach may not be able to monitor training unless they run with the athlete
Outdoor training can be dependent on the weather


What is interval training?

Period of high intensity exercise followed by rest


Give 2 examples of how the intervals in interval training could be measured

1. By time e.g. 30 seconds
2. By distance e.g. 100m


Give three advantages of interval training

Can be aerobic or anaerobic
Includes a rest period which allows recovery
Heart rates can be measured easily for evaluation
Takes place over short bursts


Give three disadvantages of interval training

Can be very intense so needs full commitment and motivation
Some people fins repeating intervals boring
Outdoor training can be dependent on the weather


What is plyometric training?

Exercises where muscles use maximum force in short intervals of times. Often include jumping or bounding, explosive exercises