Healthy active lifestyle 1.1.4 Flashcards
(28 cards)
4 principles of training (S.P.I.R)
- Specificity
- Progressive overload
- Individual differences/needs
- Rest and recovery
Specificity
- E.g. rowing
- Type of fitness: Cardiovascular
- Muscles involved: Legs, core, back and arms
Progressive overload
- Increasing the intensity of working over time as the body adapts to the new levels of fitness
- Must increase:
- Intensity (harder, faster, heavier (e.g weights)
- Frequency (more often)
- Duration (longer time periods)
Individual needs
-Every athlete is different even if they participate in the same sports. Factors affecting their needs: -Level of fitness -Age -Gender -Ability
Rest and recovery
-Ensuring each athlete has the same amount of recovery between exercise allowing the muscles to relax and the body can recover also preventing injury
FITT principle
- Frequency (how often)
- Intensity (how hard)
- Time (how long)
- Type (how must be sustained)
Goal setting SMART principle
- Specific
- Measurable
- Achievable
- Realistic
- Time bound
Methods of training
- Continuous (aerobic with oxygen) e.g cross country
- Cross training e.g training at a gym on machines
- Fartlek e.g varying the speed or terrain e.g run across the field walk across the pavement, jog up the hill etc..
- Circuit e.g different stations where you spend a certain time working there or doing a number of reps
- Interval training e.g 8x500m sprints with a 1 minute 30 rest in-between each piece (recovery)
- Weight training (anaerobic without oxygen)
Weight training meaning of Isotonic, isometric, and isokinetic contraction
- Isotonic= The muscle shortens and lengthens during contraction e.g bicep curls
- Isometric= Muscle length remains the same during contraction e.g plank (WITHOUT MOVEMENT!)
- Isokinetic= Use of machines to ensure the muscle shortens and lengthens at a constant speed during contraction e.g seated leg extension
Isotonic advantages and disadvantages
Advantages:
-Developed to suit a specific sport
-Develops strength throughout whole range of movement
Disadvantages:
-Make muscles sore
-If performed wrong then injury ma bye caused
Isometric advantages and disadvantages
Advantages: -Cheap way to train no equipment needed -Develops static strength Disadvantages: -Not specific to sport -Muscles only gain strength at the angle of contraction rather than through the range of movement
Isokinetic advantages and disadvantages
- Advantages:
- The muscles work evenly
- Fastest way to increase strength
Reps
The number of times/repetitions that you lift the weights
Sets
Number of times you repeat the cycle e.g 3x5
Types of strength
- Static e.g weight lifter
- Dynamic e.g rower
- Explosive e.g long jumper
Static strength
- Maximum weight applied to a static object
- Improved by lifting heavy weights
- Low reps performed
Dynamic strength
- Repetitive force of application of force improved by lifting low weights
- High reps performed
Explosive strength
- Force applied in one movement at speed combination of strength and speed AKA power
- weight should be lifted quickly
- Light weights
- High reps
Warm ups
- Raise the heart rate
- Increase the blood flow to muscles providing them with oxygen
- Increased blood flow improves muscular elasticity and prevents injury, strain, tears etc…
How do we warm up?
1) 5-10 mins pulse raiser e.g progressive overload etc..
2) 5 mins stretching static or dynamic
Cool downs
- Prevents blood pooling
- Increases flexibility at a joint
- Flushes lactic acid out the body making us ache the following day
How do we cool down?
1) Light exercise to remove the lactic acid
2) Stretching
Threshold of training
The zone in which you should be working in order to gain maximum benefits from your training
2 thresholds of training
1) Aerobic (with oxygen) e.g marathon runner
2) Anaerobic (without oxygen) e.g sprinters
