SOC 5+6 Flashcards
(29 cards)
What is your maximum BPM
220 - your age
What is Specificity in training
Matching training to the requirement of an activity or sport
What is progressive overload
Gradually Increasing the amount of overload to gain fitness without risking injury
what are Individual needs in training
Matching training to th requirements of an individual
Example of specificity
A marathon runner doing very long distances in the cardiovascular fitness training
Example of progressive overload
A power lifter may increase the amount of sets , reps , weight or decrease rest every few sessions
Example of individual needs in training
Not done
What does FITT stand for
Frequency . Intensity . Time . Type
How does frequency affect training
How often you train - this can overlap with rest and recovery and choosing when to rest , recover or train
how does Intensity factor into training
How hard someone is training
How does type mean in training
Method of training used to achieve a goal
How should time impact a training program
How long each training session should be to benefit or achieve improvement
Aerobic threshold
60-80% of you max heart rate
Why is rest and recovery important
It is important as it allows you body to rest and rebuild after a work out . This is the process of adaptation
what is Muscular hypertrophy
The muscles in the body being torn during a workout and being rebuilt , overtime building muscle
What is adaptation
The process if the body changing to its environment / training
What is overtraining
Training beyond you body’s ability to recover
What can overtraining cause
Illness and injury
What is reversibility
Gradually losing fitness or remaining at the same level instead of progressing
Definition of rest
The period of time allocated to recovery
What is recovery
Repair the damage done to the body during training
Why are thresholds of training important
Levels that are effective but still safe. Work done below will have little impact on improving fitness . Work done above is much more risky
What is a target zone
The range where you want your heart rate to be to achieve the best impact on the CV system
What is your anaerobic threshold
80-90%
