3.15-3.19: individual needs,specificity,prog over,overtraining,reversibility

individual needs

are needs that are subject to the person

examples of individual needs are

age, long-term goals, gender, access to facilities ,attitude, current level of fitness

specificity is

when training is matched to the requirements of the activity that the performer is involved in

progressive overload is

the frequency, intensity, time and type of exercise are gradually increased to ensure that levels of fitness continue to improve

intensity is …. eg

how hard the exercise is, increasing resistance, increasing effort put in

what formula can be used to calculate aerobic and anaerobic target training zones (name)

karvonen formula

Karvonen formula is

Target heart rate =MHR x %intensity

to calc MHR you do

220-age

aerobic training target zone ….. and is training for

60-80% of your max heart rate ……. CV fitness and muscular endurance

anaerobic training target zone is ……… and is training for …….

80-90% of max heart rate, strength power and speed

overtraining occurs

when you train too hard and do not give your body enough time to rest and recover between training sessions

symptoms of overtraining include

constant thirst, muscle soreness over 72 hours after a training, frequent illness, increased number of injuries, lack of progression

reversibility is

any adaptations made as a result of training will be reversed if training stops