1.1.4

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Author:
HLHSPE
ID:
272818
Filename:
1.1.4
Updated:
2014-05-02 05:47:39
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Physical activity as part of your healthy, active lifestyle
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  1. Define Specificity?
    Training must be specific to:

    The sport or activity

    The type of fitness

    The muscle group
  2. Define Progressive Overload?
    Athletes should gradually increase their intensity over time as their body adapts to the new levels of fitness

    • Most progress is made in early stages of exercise, especially at low levels of fitness
    •  
    • It is harder to progress at a high fitness level

    Training must be raised to a higher level to create extra demands on the body by increasing…

    1)  INTENSITY – harder (faster, heavier weights)

    2)  FREQUENCY – more often (4 x a week)

    3)  DURATION – longer (30 mins)
  3. What are individual needs?
    Every single athlete is different, even those that participate in the same event

    Factors that affect individual needs include fitness, age, gender and ability
  4. What is rest and recovery?
    •To reach peak levels of performance, athletes must ensure that they have adequate periods of rest in between their training

    • •This allows the muscles, bones and nervous system to have a break from the traumas that can occur during training (e.g. torn muscle)
    • It also prevents long-term injury that could occur from over-train
  5. What does the FITT Principle stand for?
    FREQUENCY… How often?

    INTENSITY… How hard?

    TIME… How long?

    TYPE … How? (must be suited
  6. Why is it important to set goals?
    Fitness is achieved through perseverance and goal setting

    3 lengths of goal:

    1)  Short-term goal – daily, weekly

    2)  Medium-term goal – monthly, annual

    3)  Long-term goal – ultimate aim or dream
  7. What are SMART Targets?
  8. Specific
    • Measurable
    • Achievable
    • Realistic
    • Time bound
  9. What is interval training?
  10. Interval training involves rest or recovery periods. It involves a fixed pattern of work followed by a rest.
  11. What is Continuous training?
    §Continuous training is aerobic (your body needs oxygen to work)

    • §It is constant (or continuous) and involves no rest whatsoever
    • Examples include running (jogging), cycling, swimming and rowing
  12. What is Fartlek Training?
    §Continuous training is aerobic (your body needs oxygen to work)

    • §It is constant (or continuous) and involves no rest whatsoever
    • Examples include running (jogging), cycling, swimming and rowing
  13. What is Circuit Training?
    •Each circuit has between 8 and 15 stations

    • At each station a specific exercise is undertaken a number of times or for a period of time, usually up to 1 minute

    • • These are called ‘reps’ (e.g. 50 press ups)
    •  Overload can be achieved by increasing the number of reps or tim
  14. What is Weight Training?
    •Weight training involves a series of exercises using weights, in which each exercise focuses on a specific muscle group


    •Training that develops muscle can be divided into 3 different types, according to how the muscle contracts:

    1)Isotonic – the muscle shortens and lengthens during contraction (e.g. bicep curl)

    2)Isometric – the muscle length remains the same during contraction (e.g. the plank)

    3)Isokinetic – the use of machines to ensure the muscle shortens and lengthens at a constant speed during contraction (e.g. seated leg extension)
  15. What is Cross Training?
    §A training program that involves several different forms of exercise

    § An athlete following a cross training schedule would do one form of exercise each day

    § Cross training is very common in an athlete who trains at a gym (e.g. treadmill, cycling machine, rowing machine)

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