Training and fitness Flashcards
(22 cards)
Principle of training
-Moderation
-Reversibility
-Specific
-ProgressionOverload
-Variance
Moderation-Principle of training
Training must be appropriate for the performer to adapt, whilst remaining healthy + a balanced lifestyle
3:1 training:rest
Reversibility-Principle of training
Loose fitness father than you gain it
-Use it or lose it
Specificity-Principle of training
Training specific to demands of activity/sport
-Energy systems, fibre types, intensity of the sport
Progressive overload-Principle of training
Gradually increasing the level of workload intensity as the body adapts & fitness improves
Variance-Principle of training
Frequency-FITT principle of training
How often
-Arobic 4-5 times per week
-Anaerobic 3 times per week
-Explosive 5-6 alternating heavy & light
Intensity-FITT principle of training
How hard
-Balance between working hard & overtraining
-Measure: borg scale, HR, weight
-Varying: load, reps, speed, rest, ROM
Type-FITT principle of training
How done
Continuous, intermittent, Weighs, plyometrics
Time-FITT principle of training
How long
Continoius, circit, mobility:
-30min beginner
-60mins elite
Intermittent, weights, plyos:
-60min average
-30min high intensity
Testing in training
-Intensity set from results of appropriate test
-Progression can be monitored
Warm-ups in training
-CV exercise to increase HR, increase vascular shunt
-Stretching and mobility, improve muscle elasticity
-Sports specific, physiologically prepare
Cooldowns in training
-CV exercise to gradually decrease HR, allow CO2 & lactic acid to be removed, and prevent blood pooling
-Light stretching, maintains blood flow to main muscle groups
Periodisation
Dividing the year into specific sections for a specific purpose
-Macrocycle-Lt goal (1yr)
-Mesocycle-period with a particular focus (4-12weeks)
-Microcycle-weekly plan
Macrocycle
Made up of 3 periods
1. Preparation phase-cardiovascular fitness, power exercises
2. Competition phase-practice skills, tactics. Maintenance of fitness
3. Transition phase-rest & recovery, recharge physically + mentally
Mesocycle
-Performer will have a particular focus for this point for this block
-Usually a component of fitness e.g. aerobic capacity or technique
Microcycle
Daily routine within a week, repeated during the particular mesocycle focus
Peaking in sport
Planning and organising training so a performer is at their peak, both physically and mentally, for competition.
Tapering in sport
Reducing the volume of training before an important competition. Usually associated with an increase in intensity
Preparatory phase
6 weeks before the start of the season
Objective 1: general condition will carry on to develop a base to build on in preseason
-Aerobic training, mobility
Objective 2: Sport specific traininh/fitness
E.g. rugby skills and drills
Competitive phase
In the season during which the sport takes place, maintain fitness
Objective 1: reduce the training load, and focus on strategy and tactics. still need high-intensity
Objective 2: tapering, allow plenty of recovery time. ensure fuel stores are maximised
Transition phase
4 weeks after the end of the season
Objective 1: rest and recovery
Objective 2: low-intensity work non-specific e.g. rugby player does swimming
