Principals of Training 0.0 / 5 ? Sports ScienceUnit 1: Fitness for Sport and ExerciseBTEC NationalAll boards Created by: Army37Created on: 24-10-18 16:29 Basic Principles of Training: Define Frequency the number of training sessions completed over a period of time, usually per week 1 of 16 Basic Principles of Training: Define Intensity how hard an individual will train 2 of 16 Basic Principles of Training: Define Time how long an individual will train for 3 of 16 Basic Principles of Training: Define Type how an individual will train by selecting a training method to improve a specific component of fitness and/or their sports performance. 4 of 16 Additional Principles of Training: Define Progressive Overload definition: in order to progress, training needs to be demanding enough to cause the body to adapt, improving performance. 5 of 16 Additional Principles of Training: Define Specificity definition: training should be specific to the individual’s sport, activity or physical/skill-related fitness goals to be developed. 6 of 16 Additional Principles of Training: Define Individual Differences/needs definition: the programme should be designed to meet individual training goals and needs. 7 of 16 Additional Principles of Training: Define Adaptation. definition: how the body reacts to training loads by increasing its ability to cope with those loads 8 of 16 Additional Principles of Training: When does adaptation occur? adaptation occurs during the recovery period after the training session is completed. 9 of 16 Additional Principles of Training: Define Reversibility. definition: if training stops, or the intensity of training is not sufficient to cause adaptation, training effects are reversed. 10 of 16 Additional Principles of Training: Define Variation. it is important to vary the training regime to avoid boredom and maintain enjoyment 11 of 16 Additional Principles of Training: Why is Rest and Recovery required within a fitness programme? rest and recovery are required so that the body can recover from the training and to allow adaptation to occur 12 of 16 How do you calculate Maximum Heart Rate? HR max = 220 – age (years) 13 of 16 What is the recommended raining zone for cardiovascular health and fitness? 60–85% HR max 14 of 16 Name two methods to calculate exercise intensity. 1. Rating of Perceived Exertion (RPE) Scale 2. measure heart rate (HR) and apply HR intensity to fitness training methods 15 of 16 If someone is working at a Rating of Perceived Exertion (RPE) Scale of 7 how would you calculate and what would the equivalent HR (bpm)? RPE x 10 = HR (bpm) Therefore, 7 x 10 = 70 bpm 16 of 16
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