AQA AS PE Applied Physiology 2
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| Explain the principle of training - Specificity | Making training specific to the demands of the activity
Must be relevant to muscle groups, skill/sport/position being performed, energy system - aerobic/anaerobic, muscle fibres – fast /slow, intensity, duration,
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| Explain the principle of training - Progression | Gradually increasing the level of workload in training as the body adapts and fitness improves
You will gain adaptations that we call improved fitness. Must include proper rest and recovery or can lead to exhaustion and injury
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| Explain the principle of training - Overload and how FITT can be applied | Improvements in fitness result from exercising harder than normal
Increasing the training load by adapting the following:
Frequency
How often
Intensity
How hard
Time
How long
Type
Doing what
Continuous, interval
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| Explain the principle of training - Overtraining | Training too hard & not allowing sufficient time for the body to adapt to the training loads
Signs:appetite, moodiness/irritable, altered sleeping pattern, decrease motivation, muscle soreness
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| Explain the principle of training -Reversibility | Is the idea that you lose fitness faster than you gain it - don’t use it you lose it.
Breaks in training due to injury or off-season - loss of fitness at approximately one-third of the rate of speed that it was gained.
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| Explain the principle of training - Tedium | Training the same way all the time is boring; everybody needs variation in their training
Rowers don’t always row on rivers = use machines, cycling, climbing, weights, circuits – all using same muscle groups
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| What methods can a performer use to calculate intensity of workloads for CV and strength training? | Borg Scale
Heart Rate Training Zones or Karvonen's method
1 rep max
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| How are target heart rate zones calculated using Karvonen's method? | (Heart rate range x intensity %) + (resting heart rate)
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| How would reps and intensity vary to improve muscular endurance and muscle strength? | Strength
High Weight –75% 1RPMax
Low Reps
Muscular Endurance
Low Weight – 50% 1 RPMax
High Rep
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