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Flashcards in Principles Of Training Deck (16)
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1
Q

What does PPM stand for

A

Periodisation
Peaking
Moderation

2
Q

What does FITT stand for

A

Frequency
Intensity
Time
Type

3
Q

What does SPORRT stand for

A
Specificity 
Progression 
Overload 
Rest + recovery 
Reversibility 
Tedium
4
Q

Define specificity

A

Training must be specific to the sport or activity, the type of fitness required and the particular muscle groups

5
Q

Examples of specificity

A

Marathon runners do mostly cardiovascular endurance work
Power lifter do low rep high intensity weight lifts
Swimmers exercise ‘swim specific muscles’

6
Q

A health related fitness program should be on

A

Aerobic energy
Muscular endurance
Flexibility
Muscular strength

7
Q

Define overload

A

Training must be raised to a higher level than normal to create the extra demands to which your body will adapt (FITT)

8
Q

Ways overload can be achieved

A

Increase the intensity
Increase the frequency
Increase the duration

9
Q

Give the 3 equations relating to progression

A

Progressive overload + sufficient recovery = training adaptations, increasing baseline fitness

High recovery + too little overload + no adaptations = training plateau

High overload + insufficient recovery = no training adaptations + risk if overtraining

10
Q

Define progressive overload

A

This principle of constantly overloading is the principle of gradually overloading body

11
Q

Define rest

A

The tine given to recovery

12
Q

Define recovery

A

The time required to repair damage to the body caused by training or competition

13
Q

Define reversibility

A

Occurs when exercises stops or is slackens and the training benefits are lost. Most of the benefits of training are lost in 4-8 weeks

14
Q

What is tedium

A

Boredom

No motivation

15
Q

How do you use variety to prevent tedium whilst training for a 100km cycle

A

Different venues/ routes
Spin class
Cycle club vs individual
Gym vs open road

16
Q

Give some facts about peaking

A

It’s temporary
Need to time correctly
Need to balance r+r
Aim is to be at best on day of competition