- I have not found any information on 'tedium' on principles of training
(S.P.O.R.T.) do you know where i can find this information online and is it
relevant?
Answer: Lots of different websites and books will have slightly different ways of saying the same thing. The principle of training you are talking about is otherwise known as "variety" "variance". This simply means to keep variety in the training programme to avoid it becoming tedious. Motivation is very important in the maintenance of a training programme. You may well need to know this for your exam. A practical example would be to include some hill running in a long distance running training programme, or some fartlek swimming in a football training programme.
It also depends on your exam board as to which principles they expect you to know. S.P.O.R.T is one way of remembering them. However, if in doubt, this list covers the lot!
"SPORFITTSIV"
S - Specificity
P - Progression
O - Overload
R - Reversibility
FITT - Frequency, Intensity, Time, Type
S - Systematic
I - Individual Needs
V - Variance (Tedium)
- What is, and how do you work out your "Target Zone"?
Answer: A Target Zone reflects how hard you need to work (usually measured using "heart rate") in order to achieve a fitness goal. For example, if you are trying to develop aerobic endurance you would set your Target Zone lower than if you were developing anaerobic endurance. So how do you work it out?
Find out the following:
1) What fitness goal you are trying to achieve from your training session
2) Your maximum heart rate. This is 220 - age. e.g. I am 27 so my maximum HR is 193.
You then need to train at a particular % intensity. e.g. for moderate aerobic endurance, you could work between 50 - 70 % of the maximum HR. In this case, the lower parameter (50 % of 193) is 97 beats per minute. The upper parameter (70% of 193) is 135 beats per minute. You take your pulse periodically or use a heart rate monitor to keep you training within this "Target Zone".
There are many factors which can affect an individual's Target Zone: Fitness goals, motivation, specificity and current fitness level may all affect where the zone is set for a training session or programme. Working out the percentages may be a bit daunting at first, but when you get working with Target Zones, you will soon find that you can work them out approximately in your head, and even "feel" when you are hitting a particular zone. This all comes with practical experience. Why not go and try it out? (under supervision where appropriate).
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