The Principles of Training

• What does SPORT stand for?

  specific - training should match the needs of the performer

  progressive overload - training needs to become more difficult to allow progess

  reversibility - if a performer stopped training, progress would reverse

  tedium - training needs variation to prevent boredom
• what does FITT stand for?

  frequency - how often training occurs

  intensity - how difficult training is

  time - the length of time training is

  type - the type of training needs to help performer
• what is circuit training?

  when a performer works at between 8-10 stations with different activities

  Positives:

  • easily adapted
  • matches a perfomers needs
  • progressive overload easily occurs

  Negatives:

  • requires space
  • may need specialist equipement
  • may be difficult to find work:rest ratio
• what is continuous training?

  when a performer works at a moderate intensity for a long period of time without rest. it is best for endurance athletes

  Benefits:

  • can be done anywhere
  • develops muscular and cardiovascular endurance
  • not very difficult

  Disadvantages:

  • become very boring quickly
  • can cause overuse injury
  • very time consuming
  • does not always meet a performers specific needs
• what is Fratlek training?

  performer switches between walk/jog/sprint repeatedly

  benefits:

  • improves cardiovascular endurance
  • boredom doesn’t occur
• what is plyometric training?

  bouncing, hopping and jumping to use body weigh and gravity. it produces an eccentric and concentric contraction

  Benefits:

  • improves power
  • boredom doesn’t occur

  disadvantages:

  • can cause injury
  • equipment may be needed
• what is static stretching?

  when a stretch is held without moving causing an isometric contraction in the muscles.

  advantages:

  • increases flexibility
  • very easy to do
  • can be done at home

  disadvantages

  • can take a long time
  • some muscles easier to stretch than others
  • over stretching can lead to injury
• what is weight training?

  Strength training using resistance to build muscle and increase strength.

  advantages:

  • easily adaptable
  • relevant to most sports
  • very simple to do

  disadvantages:

  • can cause injury
  • can increase a performers blood pressure
  • requires lots of motivation
  • requires equipment
• what is interval training?

  High-intensity exercise alternated with periods of rest or lower intensity.

  advantages:

  • very effective way of burnin body fat
  • easily adaptable
  • does not take long time
  • no equipment needed

  disadvantages:

  • increased risk of injury
  • motivation needed
  • can cause extreme tiredness
• how to prevent injury?

  correct attire

  taping and bracing

  hydration

  rest

  correct technique
• what is altitude training?

  performers train at 2000+ meters above sea level

  benefits:

  • more oxygen can be carried
  • red blood cell count increases
  • improves cardiovascular endurance

  Disadvantaged

  • expensive
  • can feel sick
  • effects only last 10-14 days
• what is pre-season?


  the preparation phase of training

  develops a performers general fitness
• what is peak season?

  competitive phase of training

  aim is to keep levels of fitness

  performers work on strengths and weaknesses specific to their sport
• what is post-season?


  recovery phase of training

  aim is to rest and recover

  perofmers keep some training so fitness does not decrease too much
• what are the three parts of a warm up?

  pulse raiser

  dynamic stretches

  sport specific activity
• benefits of a warm up?

  metal preparation

  prevents injury

  warms up muscles

  increases body temp
• what are the three parts of a cool down?

  lowers pulse

  static stretching

  maintain breathing rate
• what are the benefits of a cool down?

  prevent DOMS

  starts recovery process

  remove lactic acid