Principles & Types of Training Flashcards
(16 cards)
What does the “S” in the SPORT principles of training stand for?
Specificity – training must be specific to the sport, muscle group, or movement pattern of the performer.
What is Progressive Overload?
Gradually increasing the difficulty of training to improve fitness and performance.
What does “R” stand for in SPORT and what does it mean?
Reversibility – fitness is lost when you stop training or train less intensely.
What does the “T” in SPORT stand for?
Tedium – training should be varied to prevent boredom and maintain motivation.
What does the FITT principle stand for?
Frequency, Intensity, Time, Type – used to apply progressive overload effectively.
What is Interval Training and what is it good for?
Alternating periods of work and rest – good for improving cardiovascular fitness.
What is Fartlek Training?
“Speed play” training that varies speed, intensity, and terrain – useful for games players.
What is Continuous Training?
A steady, regular pace workout with no rest – ideal for endurance (aerobic) fitness.
What is Circuit Training?
Series of exercise stations targeting different muscle groups – builds strength and muscular endurance.
What is Static Stretching used for in training?
Improves flexibility by holding stretches – useful for gymnasts and dancers.
What is the purpose of Plyometric Training?
Improves power through explosive movements like jumps – common in sports like basketball.
What is Weight Training used for and how is it applied?
Builds strength or muscular endurance using resistance – reps/sets vary based on goals.
What is High Altitude Training and who benefits from it?
Training at over 2000m altitude to increase red blood cell count – benefits endurance athletes.
How does Specificity apply to a marathon runner?
Their training should focus on long-distance running and aerobic endurance.
Why is progressive overload applied gradually?
To avoid injury and allow the body to adapt safely to increased demands.
What is the difference between Repetitions and Sets?
Repetitions is the number of times you actually move the weight.
Sets is the number of times you perform a particular weight activity.
