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HLHSPE
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Define Specificity?
Training must be specific to:
The sport or activity
The type of fitness
The muscle group
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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
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- 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)
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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
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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
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What does the FITT Principle stand for?
FREQUENCY… How often?
INTENSITY… How hard?
TIME… How long?
TYPE … How? (must be suited
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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
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Specific
- Measurable
- Achievable
- Realistic
- Time bound
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What is interval training?
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Interval training involves rest or recovery periods. It involves a fixed pattern of work followed by a rest.
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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
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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
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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
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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)
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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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