SOC 6/7 Flashcards
(36 cards)
Why is rest and recovery and important to an athlete?
Because your body needs to recover and repair and strengthing itslef between workouts, it may also prevent illnesses from burning out
What is the definition of rest?
The period of time allocated to recovery
What is the definition of Recovery?
Repair or damage to the body caused by training or competition
What is the definition of adaptation?
Your body’s response to training and how your body changes to cope with new activity
What is the definition of overtraining?
Training beyond your body’s ability to recover
What is the definition of Reversibility?
Gradually losing
fitness instead of progressing
or remaining at the current
level
Why are Thresholds of training important?
Because they set levels to train that are safe, they can also improve fitness and prevent injury.
What is your aerobic target zone?
60/80%
What is your Anarobic target zone?
80/90%
How do you find your aerobic target zone?
60%= (60 x 204) Divided by 100 = 122.4
80% = (80 x 204) Divided by 100 = 163.2
Why is the Karvonen formula important?
A more sophisticated way of finding your opitimum heart ratw
How do you work out your Karvonen Formula
220-age (14) = 204
204-resting heart rate (69) = 135
135 x 0.60(60%)= 81
135 x 0.80(80%)= 108.8
81+ rhr 69= 150
108.8+ rhr 69 = 177.8
What are the 5 main training methods?
Continuous
Fartlek
Circuit
Interval
Plyometric
Weight
What do you need to take into consideration when choosing your method of training?
Specificity (requirements of your sport)
The facilities near to you
The individual current level of fitness
What is Continuous training?
Working your body for long periods of time without any rest
What is Fartlek training?
Peripds of work followed by periods of rest or lighter work.
What is the definition of circuit training?
Is a series of exercises completed for a certain amount of time.
What is the defintion of Interval training
Physical training involving alternating stages of high and low-intensity activity
What is the definition of Plyometrics?
They are exercises in which muscles exert maximum force in short intervals of time
What is the definition of weight training?
Shifting weight to increase the strength of the muscle using a programme of exercises
What component of fitness will weight improve?
Muscular strength
What are the advantages and disadvantages of weight?
increases your risk of developing conditions that can lead to heart disease, such as high blood pressure, high blood cholesterol link, and high blood glucose
What component of fitness will continuous training improve
Cardiovascular endurance
What are the disadvantages and advantages of continous training?
range between 60% - 80% maximum heart rate (maxHR). MaxHR can be worked out by using the equation 220 – age. Swimming, running, cycling, walking or a combination of these disciplines. Disadvantage - some participants find longer sessions to be boring.
