training

SPORT - specificity - progression - overload - reversibility - tedium

FITT - frequency - intensity - time - type (method of training)

• overuse injury • fatigue

• type of activity to improve • adapted for individual

• body adapts to training, moves to next level of fitness

• level of training raised to level higher than normal • body adapts to extra demands

• training effects reversible • if training reduced/stopped, deterioration in COF • muscle atrophy may occur

• boredom • training must be useful and interesting

• how often to train

how hard to train

activity must be useful and enjoyable

how long to train for

• exercise continuously without rest periods • must be sustained >20 min • 60-80% max HR • methods: run, swim, cycle, row

• does not require much equipment • easy to overload • easy to measure progress • develop aerobic fitness • training directly linked to event

• does not help anaerobic fitness • does not help ability to sprint • easy to become demotivated • boring • danger of overuse injuries

• use free weights and machines • reps completed in sets with rest periods between each set • high weight, low reps = strength • low weight, high reps = endurance

• improves muscular strength/endurance/power • easy to overload • easy to set targets • improves bone density

• equipment expensive • good technique required to prevent injury • specialist equipment may be needed • spotter needed to work safely • does not work on cardio endurance

• variations of speed and terrain • increase cardio endurance • intensity monitored using Borg’s RPE scale

• require little equipment • variation means tedium less likely to occur • suitable for games players who change pace constantly

• intensity hard to monitor • difficult to apply overload • RPE scale is subjective

• explosive exercises used to improve power • must include eccentric/pre-loading phase • rest periods help maintain intensity

• can be done without specialist equipment • variety of exercises prevent tedium • easily adapted to suit individual needs

• injury risk due to high forces involved • no improvement in aerobic fitness