Applying the Principles of Training (Edexcel GCSE Physical Education): Flashcards
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Practise the cards
13 cards from this deck
Specificity (SPORT principle)
Specificity (SPORT principle)
Training must match activity to adapt the right muscles and systems
Progression Overload
Progression Overload
Gradually increase training for fitness gains without injury
Reversibility principle
Reversibility principle
Fitness declines if you stop training
Tedium in training
Tedium in training
Boredom from same training; variety needed for motivation
Frequency in FITT
Frequency in FITT
How often you train (gradually increased)
Intensity in FITT
Intensity in FITT
How hard you train (gradually increased)
Time in FITT
Time in FITT
How long you train (gradually increased)
Type in FITT
Type in FITT
Training should match activity (relates to specificity)
Aerobic target zone %
Aerobic target zone %
60-80% of max heart rate
Anaerobic training zone %
Anaerobic training zone %
80-90% of max heart rate
Max heart rate formula
Max heart rate formula
220 - age
Strength/Power training specs
Strength/Power training specs
High weight/low reps: above 70% 1RM, 3 sets of 4-8 reps
Muscular Endurance training specs
Muscular Endurance training specs
Low weight/high reps: below 70% 1RM, 3 sets of 12-15 reps