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Flashcards in training Deck (20):

4 reasons for fitness testing ?

- identifying strengths and weaknesses
- to get a starting level of fitness and monitor improvement
- motivation
- providing variety


what is principles of training ?

guidelines that is applied ensure training is effective.


what does SPORT stand for and what they mean ?

Specificity - training specific to your sport
Progressive Overload - training increases gradually to avoid injury qarunteed improved fitness
Reversibility - fitness levels are lost when training stops Tedium - boredom that occurs when training is boring


what does FITT mean ?

when related to progressive overload used to increase the amount the body does when training.


what does FITT stand for ?

Frequency - how often you train
Intensity - how hard you train
Time - how long to train for
Type - the specific type of training


what are training thresholds ?

the upper and lower boundaries aerobic training zones and anaerobic training zones


how to calculate your maximum heart rate (MHR) ?

220 - your age


how to calculate your aerobic training zone ?

60% - 80% of your maximum heart rate


how to calculate your anaerobic training zone ?

80% - 90% of your maximum heart rate


what are the 8 types of training ?

-stactic stretches
-high altitude


what is circuit training ?

involves a series of exercises one after each other with a brief moments of rest in between


what is continuous training ?

exercise at a steady pace for a sustained period of time to improve the cardiovascular endurance without rest


what is interval training ?

involves alternating between periods of work and rest and working at high intensity to improve cardiovascular endurance


what is stactic stretches ?

holding a stretch still for up to 30 seconds to improve flexibility


what is weight training ?

involves using weights or resistance to cause adaptations to the muscles


what is pylometric ?

involves exercises at high intensity that teach the muscles to perform there maximum contractions faster


positive of each type of training ?

- circuit - large groups can train at the same times
- continuous - ideal for beginers
- interval - good for overall fitness
- fartlek - performers learn how to pace themselves
- static stretches - focuses directly on flexibility
- weight training - can concentrate of specific muscles
- high altitude - increase oxygen carrying capacity
- pylometric - require little or no equipment


what is fartlek training ?

periods of fast work with periods of slower work (also a form of interval training)


what is high altitude training ?

running at 2000m or more above sea level


a negative for each training type ?

- circuit - not for individual training
- continuous - doesnt improve anaerobic fitness
- interval - 48 hour recovery period
- fartlek - can be stopped by bad weather
- static stretches - concentrates on on type of stretching
- weight - requires specialist equipment
- high altitude - benefits are lost quickly
- pylometric - can cause stress on joints and muscles