SPORT
- specificity
- progression
- overload
- reversibility
- tedium
specificity
- types of activities to improve:
type of fitness needed
particular muscle groups
Progression
Happens when the body adapts to the training and moves to a new level of fitness
achieved through an increase in intensity leading to overload
Overload
Occurs when the level of training is raised to higher than normal
body adapts to the extra demands
increase in intensity, frequency and duration
Reversibility
Effects are reversible
if intensity is stopped or reduced there can be a deterioration of speed, strength or agility
Tedium
boredom
indicating that training needs to be more interesting and useful
FITT
- frequency - how often you should train
- intensity - how hard you should train
- time - how long you should spend on each activity
- type - useful and enjoyable
overtraining
excessive exercise that gives the body more work or stress than it can handle
- lead to fatigue and injury
continuous training
- continuous activities with HR of 60-80%
- running, cycling, swimming
- cardiovascular endurance
- burns fat and doesn’t require much equipment
- no aerobic fitness
- safe environment
weight training
- using free weights, kettle bells, resistance weights with reps and sets
- muscular endurance, speed, power, strength
- easy to show progression
- can be expensive, prone to injury
Fartlek training
- fast and slow activity over a variety of terrain or hills
- aerobic endurance, anaerobic fitness
- adapted for diff sports and fitness levels
- difficult to monitor effort, correct footwear and equipment needed
Plyometric training
- eccentric muscle movement, squats jumps, box jumps
- power and explosive strength
- provides more energy and powerful movement
- high amount of stress on muscles, no aerobic exercise
- need to prevent injury
Circuit training
- exercises for different muscle groups overtime or repetition
- anaerobic fitness, strength, muscular endurance, cardiovascular, speed
- varied, doesn’t get boring, easily adapted
- requires a lot of equipment
HIIT training
- periods of intense work followed by rest periods short or long, allows rest time
- speed, muscular endurance, anaerobic fitness
- combines anaerobic and aerobic exercise
- can become boring, risk of overtraining
high altitude training
specialised training over 1524m above sea level that helps the body improve production of red blood cells
- cause dizziness or nausea
physiological warm up benefits
- raises body temp and HR
- increases blood flow
- stretches muscles gets them ready for action
- joints moving and increases the range of motion
psychological warm up benefits
- focuses the mind on the exercise
- prepare mentally for competition
physiological benefits of cool down
- helps reduce oxygen debt
- allows HR and blood flow to reduce gradually
- reduces muscle soreness
- reduce risk of injury
psychological benefits of cool down
- chance to reflect on performance
- calm down
- helps transition to normal
dynamic stretches
controlled leg and arm movements that take the limbs to the limits of their range of motion
static stretches
involves gradually easing into the stretch position and holding the position for 15-20 s
