Planning Health And Fitness Programmes For Aerobic, Strength And Flexability Training Flashcards Preview

A-Level PE Anatomy And Physiology > Planning Health And Fitness Programmes For Aerobic, Strength And Flexability Training > Flashcards

Flashcards in Planning Health And Fitness Programmes For Aerobic, Strength And Flexability Training Deck (30)
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1

Define specificity

Specificity is where training must be relevant if it is to bring about related adaptations

2

Define overload/FITT

Overload/FITT is where your body must be made to work harder than normal to create training adaptations

3

Define progression

Progression is where FITT is gradually increased to mentain adaptations

4

Define reversibility

Reversibility is where training must be mentained to avoid loss of training adaptations during a period of inactivity

5

Define moderation

Moderation is having an appropriate level/balance/intensity of training in order to gradually gain adaptations and not cause overuse injury’s

6

Define variance

Variance is where a range of training activities must be used to prevent boredom

7

Define periodisation

Periodisation is where training must be systematically structured to reflect long, medium and short term goals and ensure peak performance is reached at the correct time

8

Define frequency

Frequency is how many sessions per week, number of repetitions for strength training

9

Define intensity

Intensity is the percentage of max HR or 1RM

10

Define time

Time is how long the session is, how many sets in a strength or interval session

11

Define type

Type is the method of training used

12

How does specificity apply to aerobic, strength and flexibility training

Specific muscle groups used, muscle fibre types and energy system used in the sport

13

Talk about FITT for aerobic training

F = 2-3 times per week
I = 70% max HR
T = 40 minutes
T = continuous training

14

How can you progress in aerobic training

Up to 75% max HR after 3 weeks

15

Talk about FITT for strength training

F = 6 reps
I = 85% 1RM
T = 4 sets
T = maximum weight training

16

How can you progress in weight training

Progress to 8 reps after 2 weeks, then reset 1RM and move back down to 6 reps

17

Talk about FITT for flexibility training

F = 2-3 times per week
I = just past range of motion
T = 20 seconds
T = static stretching

18

How can you progress in flexibility

Use proprioceptive neuromuscular facilitated (PNF) stretching

19

How can reversibility be avoided for strength, flexibility and aerobic training

Training must be mentained to prevent fitness loss

20

How can moderation be used for aerobic, strength and flexibility training

Training must be at an appropriate intensity to cause adaptations without causing injury

21

How can variance be used in aerobic, strength and flexibility training

Training must include a load of training methods to mentain motivation, prevent boredom and prevent injury’s

22

Define macro cycle

A macro cycle is a long term training plan (typically over one year) to reach a long term goal

23

Define what a mess cycle is

A mess cycle is a medium term goal (usually over 10 weeks) to reach a mid term goal

24

Define micro cycle

A micro cycle is a short term training plan (usually over one week) to reach a short term goal

25

State and explain the two parts of the preparatory phase

1. Off season - general fitness training to create a base for the pre season
2. Pre season - main focus on fitness and progressing in intensity

26

What 3 things happen in the competitive phase

1. Mentain fitness levels (moderation principle)
2. Work on tactics
3. Tapering used to optimise performance

27

What 3 things happen in the transition phase

1. Recovery from competition
2. Light exercise to avoid reversibility
3. Treatment of any injury’s

28

What is tapering

Tapering is the reduction in training volume immediately prior to competition

29

What does tapering include

Tapering includes extending relief periods in interval training or rest between sets

30

What is the benefit of tapering

Tapering maximises muscle and liver glycogen stores allowing form a longer period of performance in competition

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