Term
Principles of Training: Specificity |
|
Definition
Making a training program to suit an athletes perticular sport. includes: training the predominant energy systems used, main fitness components used muscle groups used skills preformed |
|
|
Term
Principles of Training: Intensity |
|
Definition
Exertion level at which training is preformed, measured by % of max HR (bpm) ATP-CP- 95-100% Lactic Acid 85-95% Aerobic 70-85% |
|
|
Term
Principles of Training: Duration |
|
Definition
length of one training session and length of entire training program. Duration and intensity are closely linked |
|
|
Term
Principles of Training: Frequency |
|
Definition
Number of training sessions/week to see improvements. |
|
|
Term
Principles of Training: Frequency Important considerations: |
|
Definition
-Recovery times -Nature of activity -fitness level of individual -recovery facilities formula for fitness- not how often of how long. but balance. recovery is just as important. |
|
|
Term
Principles of Training: Progressive Overload |
|
Definition
There can be no improvement in personal levels of fitness without progressively increasing or overloading the existing training levels. |
|
|
Term
Principles of Training: Progressive Overload Overload relies of 4 factors |
|
Definition
1.existing workload is appropriate to level of individuals fitness 2.Amount of overload sufficient to cause addaption and improvement without causing inadequacy. 3. overload maintains the original aim of training 4.Variables are not all changed at one time. Slower change is better. |
|
|
Term
Principles of Training: Progressive Overload Variables of Training |
|
Definition
distance of work duration of work duration of recovery period number of reps number of sets number of sessions/week amount of resistance range of motion |
|
|
Term
Principles of Training: Variety |
|
Definition
Providing different activities, formats and drills during training, while still addressing the aims of the program. Helps motivation Venue/place/course type of training |
|
|
Term
Principles of Training: Diminishing returns and Reversibility |
|
Definition
loss of fitness during rest period. reduction of training= reduction of fitness |
|
|
Term
|
Definition
suggests that once a fitness level is achieved it is not as hard to achieve again after it is lost. |
|
|
Term
|
Definition
acquired fitness levels can be maintained by using the FITT principle (Frequency, Intensity, Time, Type of Exercise. |
|
|
Term
Principle of Individuality |
|
Definition
suggests that individual responses to physical activity are highly varied. |
|
|
Term
|
Definition
No two individuals are the same. therefore improvements will vary. they will improve at different rates. |
|
|