2B: principles of training

Question 1

what are the principles of training

Answer 1

Specificity, Progressive Overload, Reversibility, Tedium, Overtraining, Recovery and adaptation. (SPORTOR)

Question 2

what is the principle of specificity

Answer 2

training undertaken is relevant for that particular activity and focuses on necessary components of fitness

Question 3

what is the principle of progressive overload

Answer 3

gradually increasing one of the FITT principles to improve performance

Question 4

what is the FITT formula

Answer 4

frequency, intensity, type, time

Question 5

what is the principle of reversibility

Answer 5

gains acquired through training are lost and athlete will regress back to starting point if no training is conducted for a long period of time, reasons are injury, motivation

Question 6

what component of fitness is lost quickest during reversibility

Answer 6

Cv endurance

Question 7

what is the principle of tedium

Answer 7

boredom, it is important there is variety in a training programme to maintain motivation levels

Question 8

what is the principle of overtraining

Answer 8

continued physiological stress and overload increases an athletes risk of developing injuries and illness

Question 9

what is the principle of recovery and adaptation

Answer 9

rest days to allow the body to recover, ratio of 3:1 training to rest is appropriate

Question 10

what strategies that support recovery

Answer 10

compression garments, tapering, active recovery and massage

Question 11

what are the methods of training

Answer 11

continuous, fartlek, interval, HITT, SAQ, plyometrics, flexibility/mobility, resistance and circuit training

Question 12

what is continuous training

Answer 12

long periods of moderate work without rest, suitable for distance runners as it improves cv and muscular endurance

Question 13

what is fartlek training

Answer 13

continuous workout involving changes in speed or terrain, suitable for cross country or team sports

Question 14

what is circuit training

Answer 14

a series of exercises performed in a circuit, improves cv and muscular endurance, good for overall fitness but can be structured depending on sport

Question 15

what is interval training

Answer 15

alternating periods of work and rest, improves speed, aerobic and anaerobic fitness, suitable for team sports

Question 16

what is flexibility training

Answer 16

stretching methods including static, dynamic and PNF, improves ROM and reduces risk of injury, beneficial for all sports but mainly gymnastics

Question 17

what is resistance training

Answer 17

a workout using weights as a form of resistance, improves musc endurance, strength and power, suitable for all sports and general fitness

Question 18

what is plyometric training

Answer 18

a series of explosive movements such as jumps bounds and hops. improves power, best for sports that require explosive strength eg long jump

Question 19

what is SAQ training

Answer 19

exercises aimed at activating neural pathways, improves speed agility quickness, best for team sports

Question 20

what is periodisation

Answer 20

the process of breaking down the training programme into manageable units, each with its own goal to improve performance

Question 21

what is an example of a macrocycle

Answer 21

a 4 year olympic cycle

Question 22

what is an example of a mesocycle

Answer 22

preseason

Question 23

what is an example of a microcycle

Answer 23

weekly or daily sessions

Question 24

what are the advantages of periodisation

Answer 24

prevents training overload and burnout, balanced approach to training, allows for variety to stop tedium and plateaus, prevents injuries, monitors physiological and psychological factors that affect performance, short and long term goal setting