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Designing a training program
Human Movement
14
Fitness
11th Grade
11/21/2012

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Cards

Term
Principles of Training: Specificity
Definition
Making a training program to suit an athletes perticular sport.
includes: training the predominant energy systems used,
main fitness components used
muscle groups used
skills preformed
Term
Principles of Training: Intensity
Definition
Exertion level at which training is preformed, measured by % of max HR (bpm)
ATP-CP- 95-100%
Lactic Acid 85-95%
Aerobic 70-85%
Term
Principles of Training: Duration
Definition
length of one training session and length of entire training program.
Duration and intensity are closely linked
Term
Principles of Training: Frequency
Definition
Number of training sessions/week to see improvements.
Term
Principles of Training: Frequency
Important considerations:
Definition
-Recovery times
-Nature of activity
-fitness level of individual
-recovery facilities
formula for fitness- not how often of how long. but balance. recovery is just as important.
Term
Principles of Training: Progressive Overload
Definition
There can be no improvement in personal levels of fitness without progressively increasing or overloading the existing training levels.
Term
Principles of Training: Progressive Overload
Overload relies of 4 factors
Definition
1.existing workload is appropriate to level of individuals fitness
2.Amount of overload sufficient to cause addaption and improvement without causing inadequacy.
3. overload maintains the original aim of training
4.Variables are not all changed at one time. Slower change is better.
Term
Principles of Training: Progressive Overload
Variables of Training
Definition
distance of work
duration of work
duration of recovery period
number of reps
number of sets
number of sessions/week
amount of resistance
range of motion
Term
Principles of Training: Variety
Definition
Providing different activities, formats and drills during training, while still addressing the aims of the program. Helps motivation Venue/place/course type of training
Term
Principles of Training: Diminishing returns and Reversibility
Definition
loss of fitness during rest period.
reduction of training= reduction of fitness
Term
Principle of Maintenance
Definition
suggests that once a fitness level is achieved it is not as hard to achieve again after it is lost.
Term
The FITT Principle
Definition
acquired fitness levels can be maintained by using the FITT principle (Frequency, Intensity, Time, Type of Exercise.
Term
Principle of Individuality
Definition
suggests that individual responses to physical activity are highly varied.
Term
IMPORTANT NOTES
Definition
No two individuals are the same. therefore improvements will vary. they will improve at different rates.
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