Italy Secondaria di secondo grado – classe 5ª (esame di Stato) Sports disciplines

1. Sport science

Advanced practice and theory

• Sports Training: Principles and Methods – Sports training is planned exercise that makes the body fitter for a sport. Every session has a warm-up (raise heart rate, temperature and flexibility slowly), the main work and a cool-down (bring the heart rate down and remove waste such as lactic acid). Good training follows principles: Specificity (train for your sport), Progression and Overload (do a little more over time so the body adapts), Reversibility (fitness is lost when you stop) and Tedium (vary training to avoid boredom), plus rest and recovery. FITT sets the dose: Frequency, Intensity, Time, Type. Intensity can be measured with heart rate: maximum heart rate ≈ 220 − age; 60–80% trains the aerobic system and 80–90% the anaerobic system. Main methods are continuous, interval, fartlek, circuit, weight (resistance), plyometric and flexibility training. A training year can be split into pre-season, competition and off-season phases (periodisation).