Applying the Principles of Training (OCR GCSE Physical Education): Flashcards
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Practise the cards
13 cards from this deck
Specificity principle
Specificity principle
Training must match activity requirements
Progression/Overload principle
Progression/Overload principle
Gradually increase training to gain fitness without injury
Reversibility principle
Reversibility principle
Fitness declines if you stop training
Tedium principle
Tedium principle
Boredom from same training; need variety to stay motivated
Frequency in F.I.T.T
Frequency in F.I.T.T
How often you train (should be gradually increased)
Intensity in F.I.T.T
Intensity in F.I.T.T
How hard you train (should be gradually increased)
Time in F.I.T.T
Time in F.I.T.T
How long you train (should be gradually increased)
Type in F.I.T.T
Type in F.I.T.T
Relates to specificity; training should match activity
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)