1
Q
Principles of training acronym
A
SPOR
2
Q
What are the principles of training
A
Specificity
Progression
Overload
Reversibility
3
Q
What does the specificity mean
A
Any training must be matched to your activity or sport and individual
4
Q
What needs to be specific
A
Muscles, movements, energy systems
5
Q
When can specificity occur
A
Only when general fitness is good
6
Q
Example of specificity
A
A sprinter trains anaerobically as their events are anaerobic in nature
7
Q
What is progression
A
Training demands should gradually increase over time
8
Q
What should progression lead to
A
Improvement provided athletes don’t overdo it
9
Q
What must progression be to avoid injury
A
Sensible and realistic to avoid injury which could lead to regression
10
Q
Example of progression
A
Young rower gradually increases amount of her training go avoid injury
11
Q
What is overload
A
The idea that we work the body harder than normal (put it into stress/discomfort)
12
Q
Overload acronym
A
FITT
13
Q
How can overload be achieved
A
Frequency
Intensity
Time
Type
14
Q
What does overload allow
A
Adaptions and progress to occur
15
Q
What is frequency
A
How often
16
Q
What is intensity
A
How hard
17
Q
What is time
A
How long
18
Q
Example of overload
A
Weight lifter performing more reps of a weight then the last week
19
Q
Another name for reversibility
A
Regression
20
Q
What is regression
A
Performance can deteriorate if training stops/ decreases for a period of time
21
Q
Example of reversibility
A
An injured cyclist will lose muscular endurance due to lack of training
22
Q
For FITT what should be the rough % increase
A
10%
23
Q
What is type
A
What typd
24
Q
What does frequency depend on
A
Level of athlete
25
What’s does intensity take into account
Individual differences of an athlete
26
How’s a good way to know intensity
Training zones- hr
27
What is frequency and intensity about
Type of training
28
What is time about
Intensity of training
29
What is time dependant on
Type of training required , aerobic training should be a minimum of 20 mins
30
What is type dependant on
Type of sport or position you are training for
31
What components of FITT can be manipulated to maximise training
All of them
32
How should you avoid burnout
Increase one or two principles of FITT at a time
33
Example of FITT for 17 y old elite endurance athlete
F-4/5 days a week
• I: 60 - 80% HR max (aerobic training zone)
• I: 3 - 9 miles per day / 15 - 25 per week (distance based as endurance athlete)
• I: continuous, circuit and hill running.
34
35
What’s someone’s max hr
220- age (bpm)
36
What is your aerobic training zone
60-80% max HR
37
What is your anaerobic training zone
80-90% max HR
38
Example of progression in individual skill
Shot
Standing throw-facing forwards
Standing-sideways
Add other arm
Add first step
Add second step
39
What are the types of training
Farlek
Continuous
Circuits
Intervals
Weight
HIIT
Plyometrics
40
Component of fitness in continuous training
Cardiovascular endurance
41
Component of fitness in fartlek training
Cardiovascular endurance
42
Component of fitness in interval training
Cardiovascular endurance and speed
43
Component of fitness in circuit training
Every fitness component
44
Component of fitness in weight training
Strength/power/muscular endurance
45
Component of fitness in Plyometrics
Speed, power
46
Component of fitness in HIIT
Power, speed, strength
47
Type of activity in continuous training
Aerobic
48
Type of activity in fartlek training
Aerobic and anaerobic - short periods
49
Type of activity in interval training
Aerobic and anaerobic
50
Type of activity in circuit training
Aerobic and anaerobic
51
Type of activity in weight training g
Anaerobic
52
Type of activity in Plyometrics
Anaerobic
53
Type of activity in HIIT
Anaerobic
54
Training threshold for continuous training
60-70% max HR
55
Training threshold for fartlek training
60-70% max HR
56
Training threshold for interval training
60-70% and 80-90% max HR
57
Training threshold for circuit training
60-70 and 80-90% max HR
58
Training threshold for weight training
80-90% max HR
59
Training threshold for Plyometrics training
80-90% max HR
60
Training threshold for HIIT training
80-90% max HR
61
Who is continuous training ideal for
High cardiovascular endurance athletes
62
Example of athletes who use continuous training
Rowers, marathon runners, triathletes
63
What is continuous training
Low intensity rhythmic exercise that stresses the aerobic system
64
Duration of continuos training
20mins+
65
Duration of fartlek training
1-2hours
66
Example of continuos training
5k row
67
What adaptions happen because of continuous training
Cardiac hypertrophy causing an increase in stroke volume
68
What happens with lactate because ofcontinuous training
It doesn’t build up in the same way as with anaerobic training
69
Advantages of continuous training
No specialist equipment
Easy to organise
Social or independent.
70
Disadvantages of continuous training
Boring
Injury risk
Only builds aerobic endurance
71
Who is fartlek training ideal for
Games players
72
What is fartlek Swedish for
Speed play
73
What is there throughout fartlek sessions
Variations
74
What are the variations in fartlek training
Speed
Intensity
Terrain
75
Advantages of fartlek training
No specialist equipment
More tailored to sport/ position
Social or independent
Interesting
76
Disadvantages of fartlek training
Time consuming
Injury/safety risks
Motivation- need to motivate self
77
Who is interval training ideal for
Games players
Any track, swim, cycling
78
What is interval training
Training where there are periods of work, followed by periods of rest
79
What is the aerobic training in interval training like
Work intervals should be longer and ,moderate intesity
80
What should anaerobic training in interval training look like
Work intervals should be short and high intensity
81
How long should the duration of interval training be for aerobic training
4-8mins
82
How long should the duration of interval training be for anaerobic training
10-15sec
83
How long should the speed of interval training be for aerobic training
T0-70% max HR
84
How long should the speed of interval training be for anaerobic training
80-90% max HR
85
How many sets should be in an interval training session for aerobic training
3/low
86
How many sets should be in an interval training session for anaerobic training
5+/high reps
87
How many reps should be in an interval training session for aerobic training
2-4
88
How many reps should be in an interval training session for aneorobic training
15-30
89
What should be the duration of rest in an interval training session for aerobic training
Work:rest ratio = 2:1
90
What should be the duration of rest in an interval training session for anaerobic training
Work:rest ratio= 1:2/3
91
Advantages of interval training
No specialist equipment
Tailored to sport/position/event
Recordable/monitored
92
Disadvantages of interval training
Tedious
Relays on motivation
Plan intensity
93
Who is circuit training ideal for
Everyone
94
What is circuit training
A series of exercises arranged at different stations
95
What is each exercise in circuit trainings purpose
Designed to target a particular muscle group
96
Golden rule of circuit training
Don not hit same muscle/joint in consecutive stations
97
What are the two options for stations to be in circuits
Fitness or skill based
98
What can duration and intensity be based on in circuits
Time based or no. Of repetitions completed
99
Advantages of circuit trainings
Tailored to sport/position/event
Interesting/variec
Accommodates lots of ppl
Social
100
Disadvantages of circuits
Specialist equipment
Injury risk
Lots of prep-time consuming
Self motivation
101
Who is weight training ideal for
Throwers, rowers, jumpers
102
What does weight training involve
Use of resistance - weights or pulleys etc
103
What do reps and sets depend on in weight training
Type of strength training
104
Example of weight training low reps
Olympic throwers will use heavy weights and low reps
105
Examples of weight training high reps
Rowers use low weights and high reps
106
Advantages of weights
Easy to progress and track
Easy to be specific
107
Disadvantages of weights
Specialist equipment
High injury risk
Need spotter
108
Who is Plyometrics ideal for
Jumpers,sprinters, hurdles
109
What exercises does Plyometrics include
Skipping, jumping, bounding, hopping
110
What equipment is used in Plyometrics
Boxes and benches are used so you can jump from different levels
111
What is Plyometrics
Rapid repeated contracting of muscles
112
What does Plyometrics help improve
Contraction speed leading to more powerful contractions (power=speedxstrength)
113
What movements does Plyometrics involve
Movements that force muscles to contract concentrically and eccentrically
114
Advantages of Plyometrics
Minimal equipment
115
Volleyball often used as example for Plyometrics
Ok
116
Advantages of Plyometrics
Minimal equipment
Gains in fitness
Specific to sport
117
Disadvantages of Plyometrics
High injury risk
Frequency 3x a week max
Self motivation
118
Who is HITT ideal for
Sprinters, jumpers, games players
119
What is HIIT
Training that alternates short intense periods of work with recovery intervals to increase the intensity of work
120
What is included in HITT
Overload and FITT principles
121
Interval duration in HITT
30sec-3min
122
What is HIIT beneficial for
Performance improvements and helps muscles burn fat
123
How long are HIIT sessions
20-30 mins
124
What does HIIT stand for
High intensity interval training
125
Advantages of HIIT
No equipment
Individual/group
Short sessions
Varied and interesting
126
Disadvantages of HIIT
Motivation self
Injury risk
127
Main use of fartlek
Speed play-used to maintain and improve cardiovascular endurance
128
Main use of continuous
Maintain and improve cardiovascular endurance
129
Main use of interval
good for improving cardiovascular endurance but can aid aerobic and anaerobic fitness.
130
Main use of circuit
series of exercises arranged in a particular way as training involves repetitions of each activity.
131
Main use of weight
involves repetitions and sets, depending on which type of strength to be developed.
132
Main use of Plyometrics
improves speed with which the muscles contract, therefore affects power.
133
Main use of HIIT
alternates brief speed and recovery intervals to increase workout intensity.
PE Paper 1
flashcards
Decks in class (5)
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