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ETM Training Princip

Principles and benefits of training

QuestionAnswer
Explain the overload principle In order to make improvements, a body system must work at a level slightly higher than that which it is accustomed.
What is the FITT principle? Overload is achieved through combinations of FITT (Frequency, Intensity, Time/Duration and activity Type
Explain the progressive principle to achieve more training gains as the body adapts to the initial overload, training should be progressive... i.e overload should be increased over time
Explain the specificity principle Each sport and activity has its own particular muscular movement and characteristic, and as a result will result in different fitness outcomes.
Explain the reversibility principle Training adaptations will gradually decline if a maintenance programme is not followed.
Define individuality within the context of fitness and training a training programme should be relevant and appropriate for the individual and their specific training requirements
Define 'recovery time' the amount of time required for the body to recover and adapt to the type of training it has experienced.
Define 'plateau' this means that continued adaptations are no longer taking place and therefore in order for adaptations to resume the body needs to experience overload once more using the FITT principles.
Define the term 'muscular strength' muscular strength refers to the maximal tension or force produced by a muscle or muscle group
Define the term 'muscular endurance' the ability of a muscle, or group of muscles, to exert sub-maximal forces agains a resistance over an extended period of time.
the formula 'Very high resistance x low repetitions' will increase... muscular strength
the formula 'low to moderate intensity x high repetitions' will increase... muscular endurance
What are the main muscular adaptations to strength training? Increase in fast twitch muscle fibre motor unit recruitment and hypertrophy of fast twitch muscle fibres
What are the main muscular adaptations to endurance training? increased capillarisation, increased size and number of mitochondria, increased recruitment of slow twitch muscle fibres
What causes DOMS? DOMS describes micro-tears in the tissues with resulting pain, soreness, stiffness and inflammation and is brought about by very high intensity training.
How can body weight exercises be adapted for strength and endurance training? lever length, body position and angle movement
What are some of the benefits of muscular strength and endurance training? weight management, improved posture, reduced risk of CHD, bone thinning, osteoporosis, and falls or injury
What are the guidelines for improving muscular strength and endurance? 2-3 times per week, 1 set of 8-12 reps, 60 minutes, 8-10 exercises
What are the characteristics of fast twitch muscle fibres? List
What are the characteristics of slow twitch muscle fibres? List
What is flexibility a measure of? Flexibility is a measure of the maximum range of movement possible around a joint or joints.
What are the two types of stretching? Maintenance and Developmental, where developmental improve flexibility.
To achieve a stretch what type of movement can be used? 1. Static stretching (which can be active or passive) 2. Dynamic (moving in and out of stretches in a controlled manner) 3. PNF stretching (Proprioceptive neuromuscular facilitation, used in therapy) 4. Ballistic
What are some of the benefits associated with flexibility? Improved posture, sports performance, quality of life, and even stress management.
Created by: 508872840
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