Principles of training Flashcards
(26 cards)
What does S.P.O.R stand for?
Specificity, Progression, Overload, Reversibility.
What does F.I.T.T?
Frequency, Intensity, Time, Type.
What does specificity mean?
Specificity is matching the training to the needs of the sporting activity and individual.
What does progression mean?
Progression is gradually increasing the amount of exercise in order for the body to adapt.
What does overload mean?
Overload is when a greater than normal stress that is applied to the body for training adaptations to take place.
What does reversibility mean?
Reversibility is an adaptation of training will be lost as a result of not training.
What is frequency?
“How often we train”
What is intensity?
“How hard we train”
What is time?
“How long we train for”
What is type?
“The type of training used to achieve a person’s particular goals”
What is continuous training?
A light intensity, continuously moving (30min+).
What is fartlek training?
Training that varies in intensity/ terrain and duration.
What is interval training?
Training that incorporates periods of exercise and rest.
What is circuit training?
A series of exercises performed at stations that focus on different muscle groups.
What is weight training?
A method of training that uses free weights or resistance machines.
What is plyometric training?
A method of training that uses jumping/ hopping and bouncing to increase power.
What are the three components a training session should consist of?
1) Warm-up
2) The main activity
3) Cooldown
What are the five components of a warm-up?
1) Pulse raiser
2) Mobility
3) Stretching
4) Dynamic movement
5) Skill rehearsal
What is the pulse raiser?
Slowly increasing the heart rate (eg jogging, sidestep).
What is mobility?
Take joints through their full range of movement (eg arm swings, hip circles).
What is stretching?
Static stretching (eg open/ close gates).
What is dynamic movement?
A change in speed/ direction (eg shuttle runs/ agility runs).
What is skill rehearsal?
Practising common skills for the activity (eg dribbling drills for basketball).
What are the 6 purposes of a warm-up?
1) Body/ muscle temperature increases - prevents injury.
2) Heart rate increases
3) Blood flow - oxygen to the muscles
4) The flexibility of muscles and joints increases
5) The flexibility of ligaments and tendons increases
6) The speed of muscular contractions increases
