training Flashcards
(23 cards)
principles of training
specificity progression overload reversibility tedium
specificity
if the training relates to activity & component of fitness
progression
gradually increasing intensity of training
overload
to get fitter you have to work harder
FITT
reversibility
keep training to keep fitness otherwise will be lost
tedium
make sure training is altered and varied so it doesn’t get boring
overload FITT
frequency
intensity
time
type
circuit training
series of exercises performed one after the other with test in-between
continuous training
exercising with low/medium intensity for a sustained period of time without rest
fartlek training
“speed play”
‘training which includes a variety of speeds’
interval training
‘periods of work followed by periods of rest’
HITT
‘exercise followed by short less intense recovery periods’
static stretching
‘stretching to the limit whilst holding the stretch isometrically’
weight training
‘used to improve muscular strength, endurance power, includes repetitions & sets’
plyometric training
‘jumping exercises, improving power’
high altitude training
‘aerobic exercise at high altitude where oxygen levels are low increases oxygen carrying capacity’
training zone
the zone identifying the number of bpm you much achieve to ensure fitness improvements
training threshold
boundaries of the training zone
aerobic target zone
60%-80% of maximum heart rate
anaerobic target zone
80%-90% of maximum heart rate
one rep max equation
1RM = weight ( 1 + r )
——
30
what is one rep max?
maximum amount lifted in a single contraction
mhr
mhr= 220-age
