Level 7
Level 8

Principles and Methods of Training


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Specificity
Matching training to the requirements of an activity
Progressive Overload
To gradually increase the amount of overload so that fitness gains occur, but without potential for injury
Reversibility
Any adaptation that takes place as a consequence of training will be reversed when you stop training
Recovery
The time required for the repair of damage to the body caused by training or competition.
Rest
The period of time allotted to recovery
SMART Targets
Specific, Measurable, Achievable, Realistic, Time-bound.
Target Zone
The range within which an individual needs to work for aerobic training to take place (60-80 per cent of maximum heart rate)
Training Thresholds
The boundaries of the target zone
FITT
Frequency, Intensity, Time, Type (used to increase the amount of work the body does, in order to achieve overload)
FITT - F
Frequency - decide how often to train
FITT - I
Intensity - choose how hard to train
FITT - T
Time - decide for how long to train
FITT - T
Type - decide which methods of training to use
Overtraining
Training too much - can lead to injury
Circuit Training
Involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'
Continuous Training
Involves working for a sustained period of time without rest. It improves cardio-vascular fitness
Cross Training
Involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment
Fartlek Training
Or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness
Interval Training
Involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance
Weight Training
Uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps perfor
Maximum Heart Rate
220 - your age
Aerobic Target Zone
60% - 80% of your maximum heart rate
Anaerobic Target Zone
80% + of your maximum heart rate
Recovery Rate
The time it takes for the pulse rate to return to normal after exercise