Physical Training

• What are the two principles of training?

  SPOR & FITT
• What does SPOR stand for?

  Specificity

  Progression

  Overload

  Reversibility
• What does FITT stand for?

  Frequency

  Intensity

  Time

  Type
• What does the Specificity principle in SPOR mean?


  Matching the training to the needs of the sporting activity and individual.
• What does the Progression principle in SPOR mean?


  Gradually increasing the amount of exercise in order for the body to adapt
• What does the Overload principle in SPOR mean?


  Greater than normal stress that is applied on the body for training adaptations to take place
• What does the Reversibility principle in SPOR mean?


  Any adaptation of training will be lost as a result of not training.
• What is an example of Specificity being applied in training?

  A football striker training shooting instead of throw ins as it matches what they need to do in the sport.
• What is an example of Progression being applied in training?

  A sprinter may run 3km one day but the next day, they run 3.5km.

  They could also increase the number of times they train in a week to progress the amount of exercise.
• What is an example of Overload being applied in training?

  A sprinter increases the speed at which they run at or how far they run in training or even both to apply a greater than normal stress to increase their fitness and adaptations to sprinting
• What is an example of Reversibility occuring to an athlete?

  If a sprinter got injured and couldn't train, when they return to running 3km, they may find it challenging to complete as their body is no longer adapted to them running 3km 2-3 times a week
• What does the Frequency principle from FITT mean?

  How often we train - to increase fitness, you can increase the number of times you train per week.
• What does the Intensity principle from FITT mean?

  How hard we train - can be measured by working in your target zone (60-80% of your maximum heart rate)
• What does the Time principle from FITT mean?

  How long we train - each session must last at least 20 minutes in the target zone to get any benefits.

  The duration of the training must consider the intensity of the exercise for it to be effective.
• What does the Type principle from FITT mean?

  The type of training used - different modes of training focus on different components of fitness.
• What is an example of the application of the Frequency principle in training?

  A footballer could train an extra day to improve their skill and fitness for matches.
• What is an example of the application of the Intensity principle in training?

  A sprinter could try running further in the same amount of time or try run the same distance but in less time.
• What is an example of the application of the Time principle in training?

  A sprinter could sprint for 25 mins instead of 15 each time to improve fitness further.
• What is an example of the application of the Type principle in training?

  A tennis player wouldn't train flexibility as much as they train power because for them, power is more important.
• What are the three methods of training?

  Interval training - training that incorporates periods of exercise and rest.

  Continuous training - training performed at a continuous intensity throughout and doesn't have any rest periods.

  Fartlek training - training that varies in intensity and duration and consists of intense activity combined with less strenuous activity.
• What is an example of interval training?


  Sprinting for 25m and walking back to the start.
• What is an example of continuous training?


  Swimming or running at a constant speed for at least 30 minutes.
• What is an example of fartlek training?


  Running for one minute at a maximal speed then running for 2 minutes at a sub-maximal speed.
• What are the advantages of interval training?

  Quick and easy to set up

  Can mix aerobic and anaerobic exercise to replicate team games
• Disadvantages of Interval training:

  Can be boring

  Hard to keep going when fatigued
• Advantages of Continuous training:

  Aerobic training

  Highly effective for long distance athletes

  Small amount of equipment needed

  Good for cardiovascular endurance
• Disadvantages of Continuous training:

  Have to train for 30+ minutes

  Can be boring

  Doesn't improve anaerobic fitness so not good for sports that involve speed
• Advantages of Fartlek training:

  Good for speed-needing sports

  Often used by team game players as it suits the movement necessary in games

  Easily adaptable to your own sport
• Disadvantages of Fartlek training:

  Easy to skip hard parts

  Difficult to know how hard someone is trying
• What are the four types of interval training?

  Circuit training

  Weight training

  Plyometric training

  High Intensity Interval Training (HIIT)
• What is circuit training?

  A series of exercises performed at stations that focus on different muscle groups.
• What is weight training?


  A method of training that uses free weights or resistance machines.
• What is Plyometric training?

  A method of training that uses jumping, hopping and bounding to increase power. Involves rapid and repeated stretching and contracting of the muscles.
• What is HIIT?

  Exercise that alternates between high intensity anaerobic exercises - like burpees - and periods of recovery. Repeated for 20-30 minutes
• What are the advantages of Circuit training?

  Each station works a different part of the body to avoid fatigue.

  Quick and easy to set up

  Can be adjusted to be specific to different sports
• What are the disadvantages of Circuit training?

  It requires the participant to be motivated to get the most out of the exercise.
• Advantages of Weight training:

  Adaptable to different sports

  Can target muscle groups to strengthen

  Increases strength and muscular endurance

  Helps recovery from injury
• Disadvantages of Weight training:

  Can cause muscle soreness

  Can cause injury if incorrect technique is used
• Advantages of Plyometrics:

  Increases speed of muscle contraction

  Very effective in developing power

  Easy to set up
• Disadvantages of Plyometrics:

  Can put a lot of stress on the body

  Can cause injury if incorrect technique is used