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Summary for the principles of training or SPORT - Coggle Diagram
Summary for the principles of training or SPORT
SPORT
S: specificity
Training must focus on specific types of activity to improve
particular muscle groups
the type of fitness needed
P: progression
Happens when the body adapts to the training and moves to a new level of fitness
Progress is achieved through an increase in intensity leading to overload
Most progress is made early on
At higher fitness levels, there is less progress
A plateau may occur when higher levels of fitness are hard to reach
O: overload
Occurs when level of training is raised to a level higher than normal. our body adapts to these extra demands
Can be achieved by an increase in:
intensity
frequency
duration
R: reversibility
Training effects are reversible. If training intensity is reduce or stopped, there can be deterioration of speed, strength or agility. Muscle 'atrophy' (loss of muscle tone) may occur.
T: tedium
Tedium = Boredom
Signs of boredom are an important indicator that training needs to be more interesting and useful.
PEP
E: exercise
P: plan
P: personal
FITT
I: intensity
How hard you should train
focus is on raising heart rate (75% zone)
Increase the intensity by aiming to run faster, lift heavier weights, etc.
T: time
How long you should train for
this depends on the focus: cardiovascular training should be 20 minutes, muscular activities are focused on reps but shorter time periods.
Increase the time by training for longer.
F: frequency
How often you should train
two or three times a week, or more frequently.
Increase the frequency by training more often
T: type
Activities need to be useful and enjoyable, while also preventing tedium, tiredness or injury.
Choose targeted activities and vary them to avoid tedium.
Overtraining
can lead to
Fatigue
can effect performance, motivation, sleep and depression
Over use injury
results from repeating the same exercise or activity
excessive exercise that gives the body more work or stress than it can handle.