Principles and types of training Flashcards
How do you remember the principles of training?
SPORT
Specificity
Progressive Overload
Reversibility
Tedium
What is specificity? Give an example.
specificity refers to the fact that training should be specific to the needs of an individual and the demands of the sport that they take part in.
For example: a sprinter would be likely to do more anaerobic, speed and power work, as they are all important for the activity
What is progressive overload? Give an example.
Overload is working harder than normal to make the body adapt and improve. Progression refers to the fact that overload should gradually be increased as the body adapts.
Progressive overload on the body may mean gradually running further, or lifting heavier weights.
what is reversibility?
Reversibility simply states that if an individual stops or decreases a training level than fitness and performance are likely to drop
what is tedium?
Boredom.
Training should be altered and varied to prevent an individual from suffering this.
what is overload?
Overload is working harder than normal.
You must do this in order for the body to adapt and improve.
what are the four principles of overload?
Frequency
Intensity
Time
Type
what is frequency?
Frequency is how often is someone trains.
As fitness increases the ability to train more often also becomes possible.
what is intensity?
Intensity is how hardy train: how fast do you run/how heavy the weight is that you are lifting.
as fitness increases the intensity should be suitable increased.
What is time?
Time refers to how long you train for.
As fitness increases the length of time spent training may will increase
what is type?
The type of training used.
For example: continuous training.
The training type must remain suitable to gain the specific fitness benefits that are required.
what is circuit training?
A flexible form of training, and that it can be organised in a way to train many different components of fitness or to train a specific aspect.
For example: a circuit training program could be organised to train various components of fitness required by rugby players, (speed, power, strength,)
what does circuit training involve?
Different exercises being organised in different areas of stations.
Each station can be completely different from the next.
Completion of all the stations is called a circuit.
It’s common that a circuit is designed to train different components of fitness and work on different muscles/body parts.
advantages of circuit training
Exercise chosen can be simple to complex.
The circuit can be manipulated to train different things: for example, repeated contraction of a muscle/muscle group to train muscular endurance.
It can be varied to suit fitness level/age.
It’s easy to monitor and alter.
disadvantages of circuit training
An appropriate amount of space is required.
It may require specialist equipment: for example, a medicine ball.
It is difficult to gauge an appropriate work
what is continuous training?
Continuous training involves any activity that can be sustained without rest and repeated over and over.
For example: running walking rowing and swimming.
what does continuous training do
It’s used to improve cardiovascular endurance and involves working at a constant rate of intensity.
It’s intended to work the aerobic energy system, therefore, the difficulty or intensity should be hard enough to stress the body with a suitable level of oxygen intake to ensure the exercise is aerobic.
Advantages of continuous training
It can be done with little to no equipment: for example, going for a run.
It improves aerobic fitness.
Running can be done virtually anywhere.
It is simple to do – keep doing the same movement over and over.
disadvantages of continuous training
It can be boring/tedious.
It can cause injury due to repetitive contractions .
It can be time consuming.
It does not always match the demands of the sport: for example, in basketball players do not run at one speed continuously.
What is Fartlek training
It is generally used to improve cardiovascular endurance.
It is more varied than continuous training as the speed and intensity of varied.
what is interval training/high intensity interval training
any training that involves alternating periods of work with periods of rest.
Involves periods of intense exercise coupled with periods of rest or low intensity exercise.
advantages of HIIT training
Burn body fat and calories quickly.
It can be altered easily to suit the individual.
It can be completed relatively quickly.
Can improve the anaerobic anaerobic energy systems.
Disadvantages of HIIT training
Extreme work can lead to injury.
High levels of motivation, I needed to complete the work.
It can lead to dizziness and nausea.
Plyometric training what is it?
A type of training that is used to increase power.
Typically takes the form of bounding, hopping or jumping.
Plyometrics can be used by any athlete, who requires power, for example: a basketball player or triple jumper, using plyometrics to increase their leg power for jumping
