Flashcards
Principles of Training: Overload, Thresholds and Circuits
Cards in this deck (34)
- 1What are the five principles of training give an example of how you would incorporate them into a training programme.Specificity, progression, overload, reversibility and tedium.
- 2What are the three factors which you can change to create 'overload' in a programme?Frequency, intensity and time
- 3Why is overload important in a programme?If you push the limits of your body it has to change to adapt to its environment.
- 4What does plateauing mean?A plateau seems to halt during a training programme and it takes time to get to the next level.
- 5Name five safety precautions to do before you exercise and why they're important.E.g. tying your hair up so it doesn't get in the way, warm up and cool down to raise and lower pulse rate.
- 6What are the four aspects of training?Warm up, fitness/exercise phase, skills or team play phase, cool down
- 7What is a warm up and why is it important?A warm up is when you increase you heart rate to prepare the body for activity and reduce the risk of injury by stretching.
- 8What is the fitness/ exercise phase of a training programme and what does it do?This phase is where you do a specific drill or exercise which is appropriate for the activity you're doing e.g. netball drills or CVE work for long distance runners
- 9What is the skill phase and why is it important?The skill phase is when you put all the work you've done into play; e.g. do a game in a team sport. It is important to do this because you can apply what you've learnt.
- 10What's a cool down and why do we do it?The cool down is when you take light exercise to help recover and remove any lactic acid so you are not sore/stiff later.
- 11How do you find your training threshold?Minus your age from 220.
- 12What is training threshold?The minumum heart rate to be achieved to ensure fitness improves.
- 13What is the training zone?The range of the heart rate within which a specific training effect will take place.
- 14What are the training and aerobic zone percentages?Training zone - 80-90%
Aerobic zone - 60-80% - 15What are the four things you need to consider when setting up a circuit training session?Clearly marked stations, demonstrate or practice the exercises, a variety of exercises, a recovery period.
- 16What's the point of a fitness circuit?Fitness circuits increase general fitness both by cardiovascular and strength work.
- 17What's the advantage of using a fitness circuit?The main advantage of using this type of circuit is that you don't need any fitness equipment and it can be carried out anywhere.
- 18What is a skills circuit and what's the point of it?A skills circuit is used to target particular skills used in a certain activity or sport. This method of circuit is usually used by games players because you can practice specific parts of your game.
- 19What are the three ways of organizing a circuit?Timing the circuit, having fixed repetitions, varying the laps.
- 20What are the four benefits of weight training?Improving muscular strength, increasing muscle size, improving muscle tone, assisting recovery after injury.
- 21What is the repetition maximum?The amount of weight you can lift in one single rep.
- 22What is muscle tone?Muscle tone is where tension remains in a muscle even when it is at rest.
- 23How can you increase muscular strength during weight training?To increase muscular strength, you should do a few sets of a smaller number of repetitions close to your maximum weight.
- 24How can you improve muscular endurance?You should perform a larger number of repetitions at about half of your maximum weight.
- 25How can you improve your power?You should perform around 10 repetitions at speed at around 60-80% of your maximum weight.
- 26Which two ways can you carry out weight training?By using free standing weights or by using a weights machine.
- 27What are the pros and cons of freestanding weights?Pros - easier to add more weight, cheaper, easier to have at home.
Cons - safety - can be dropped, easier to do poor form during exercises. - 28What are the pros and cons of weights machines?Pros- safer because less chance of injury
Cons - more expensive, difficult to store at home - 29What is continuous training and give four examples?A type of training where you keep the heart rate high over a sustained period of time e.g. running, cycling, swimming, aerobics.
- 30What is interval training?Interval training is when you work at intervals of high, intense exercise and lower aerobic training zone.
- 31What are the two types of interval training?Long interval - working for periods 15 seconds to 3 minutes @ 80-85% MHR.
Short interval - short periods of work at maximum levels with long recovery time. - 32Why is long interval training suited to games players better than short interval training? And who is suited to short interval training?Long interval training is better suited to games players because it reflects their work time/effort in a game. Short interval is better for racket sports players and sprinters for the same reason.
- 33What is Fartlek training and what sports performer could use it?Fartlek training is a form of interval training which can involve walking, jogging and running; netball, football or rugby players could use this because speed varies greatly in these games.
- 34What is the multi-stage fitness test?A form of continuous training which involves running 20m shuttle runs in time with an electronic beep.
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- Flashcards on Untitled, created by evrclew on 02/04/2014.
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