question 6

• SMARTER principle


  specific, measurable, achievable, realistic, timed, exciting, recordable
• specific


  must be specific to the sport and goal you want to achieve
• measurable


  your goal is able to be measured, bring statistics and numbers into the goal
• achievable


  make sure you are able to reach the goal successfully - shouldn't be too challenging
• realistic


  if the goal is too low, you will have little motivation. if the goal is too high, you know you can't achieve it and will give up
• timed


  a goal with a time limit, means you will feel highly motivated to complete it in the given time frame
• exciting


  more exciting goal will make for more motivation
• recordable


  you are more likely to stick to your goals when you can see them written down
• FITT principle


  frequency, intensity, time, type
• frequency


  how often you train
• intensity

  weight, distance, HR percentages, speed
• time

  how long each session will last
• type


  mode of exercise you complete, relates to objectives
• specificity


  specific to muscle groups, components of fitness, sporting actions
• progression


  avoid body plateauing (state of little or no change), balance for best gain
• overload


  FITT principle, controls stress on the body
• reversibility


  loss of training benefits due to lack of training
• rest and recovery


  allows for muscle growth, stretching, good amount of sleep
• adaptation

  repeating movements allows body to adapt and make it easier to perform in the future
• variation


  regular changes in exercise, avoids tedium
• individual needs


  age, gender, aims and objectives, focuses on what the client wants
• macrocycle


  longest cycle, 3 phases - preparation, competition, transition
• mesocycle


  goal based, intermediate 4-12 week blocks
• microcycle


  smallest cycle, few days on repeat