Training principles and methods Flashcards
(16 cards)
What are the types of training principles?
Specificity, intensity, duration, frequency, progressive overload, reversibility.
Specificity
A training program should be specific to the sport you are training for, otherwise you won’t see improvement.
Intensity
The amount of effort applied during a training session. Involves how much energy you use up.
Duration
Is the length of time required to improve in a training plan. Is measured in length of a training session or the length of the training plan.
Frequency
How often someone trains per week.
Progressive overload
The gradual increase in an athletes workload. This ensures that chronic adaptations will occur.
Reversibility
The loss of performance occurs as a result of less training or stopping training.
Types of training methods
Continuous training, fartlek training, interval training, resistance training, circuit training, flexibility and plyometrics.
Continuous training
Used to improve aerobic base and muscular endurance. Is defined by being active for 20 mins or more with no breaks.
Fartlek Training
Is like continuous training but it includes different paces/intensities. Is used for aerobic endurance.
Interval training
Series of bouts of exercise stopped by a pre determined rest breaks or walking.
Resistance training
Series of exercises using a resistance in the form of free weight, bodyweight or machines.
Types of resistance training
isometric, isotonic, isokinetic
Circuit Training
Stations of different exercises done for around a minute over and over again. Designed to build muscular endurance.
Flexibility
The ability of joints to move in a full range of motion. Can be increased by static and dynamic stretching.
Plyometrics
Rapid movements used to improve strength and power.
