training Flashcards
1
Q
principles of training
A
SPORT
- specificity
- progression
- overload
- reversibility
- tedium
2
Q
principles of overload
A
FITT
- frequency
- intensity
- time
- type (method of training)
3
Q
what are dangers of overtraining
A
- overuse injury
- fatigue
4
Q
explain specificity
A
- type of activity to improve
- adapted for individual
5
Q
explain progression
A
- body adapts to training, moves to next level of fitness
6
Q
explain overload
A
- level of training raised to level higher than normal
- body adapts to extra demands
7
Q
explain reversibility
A
- training effects reversible
- if training reduced/stopped, deterioration in COF
- muscle atrophy may occur
8
Q
explain tedium
A
- boredom
- training must be useful and interesting
9
Q
explain frequency
A
- how often to train
10
Q
explain intensity
A
how hard to train
11
Q
explain type
A
activity must be useful and enjoyable
12
Q
explain time
A
how long to train for
13
Q
describe continuous training
A
- exercise continuously without rest periods
- must be sustained >20 min
- 60-80% max HR
- methods: run, swim, cycle, row
14
Q
advantages of continuous training
A
- does not require much equipment
- easy to overload
- easy to measure progress
- develop aerobic fitness
- training directly linked to event
15
Q
disadvantages of continuous training
A
- does not help anaerobic fitness
- does not help ability to sprint
- easy to become demotivated
- boring
- danger of overuse injuries
16
Q
describe weight training
A
- use free weights and machines
- reps completed in sets with rest periods between each set
- high weight, low reps = strength
- low weight, high reps = endurance
17
Q
advantages of weight training
A
- improves muscular strength/endurance/power
- easy to overload
- easy to set targets
- improves bone density
18
Q
disadvantages of weight training
A
- equipment expensive
- good technique required to prevent injury
- specialist equipment may be needed
- spotter needed to work safely
- does not work on cardio endurance
19
Q
describe fartlek training
A
- variations of speed and terrain
- increase cardio endurance
- intensity monitored using Borg’s RPE scale
20
Q
advantages of fartlek
A
- require little equipment
- variation means tedium less likely to occur
- suitable for games players who change pace constantly
21
Q
disadvantages of fartlek
A
- intensity hard to monitor
- difficult to apply overload
- RPE scale is subjective
22
Q
describe plyometric training
A
- explosive exercises used to improve power
- must include eccentric/pre-loading phase
- rest periods help maintain intensity
23
Q
advantages of plyos
A
- can be done without specialist equipment
- variety of exercises prevent tedium
- easily adapted to suit individual needs
24
Q
disadvantages of plyos
A
- injury risk due to high forces involved
- no improvement in aerobic fitness
25
describe circuit training
- perform diff exercises at stations in sequence
- rest periods can be included between stations
- stations can be assigned to improve diff components of fitness
26
advantages of circuit training
- easily adapted to individual needs
- variety limits tedium
- skill stations can also be included
27
disadvantages of circuit training
- require lot of equipment
- takes a long time to set up and complete
28
describe HIIT
- periods of intense work followed by rest periods
- rest allows lactic to be removed and high intensity to be sustained
- can be adapted for range of diff activities
29
advantages of HIIT
- easily adapted for diff activities and fitness levels
- require little specialist equipment
30
disadvantages of HIIT
- can become tedious
- very physically demanding (high motivation required)
- overexertion
31
describe high altitude training
- specialised training at over 5000ft above sea level
32
why do high altitude training
- increase in RBC count
- endurance (aerobic) performance improves
33
disadvantages of high altitude training
- unable to maintain training intensity
- inability to access high altitudes
- negative impact on immune system
- dizziness and nauseq
34
phases of warm up
1. pulse raiser
2. dynamic stretching
3. skill familiarisation
35
phases of cool down
1. gradual decrease in pulse
2. stretches
36
physiological benefits of warm up
- increased O2 delivery to working muscles
- increase body temp
- increase in flexibility = less injury
- increase joints ROM
37
psychological benefits of warm up
- raises arousal
- prepare mentally for demands of comp
- focus mind on skills and techniques required by activity
38
physiological benefits of cool down
- maintain delivery of O2 to working muscles
- lactic acid removed and O2 debt paid back faster
- stretches reduce stiffness and soreness, reduce injury risk
39
psychological benefits of cool down
- provide time to reflect
- calms body and mind and help transition back to daily life
