3.1.3.3 The principles of training and their application to training programmes

Question 1

Key principles of training acronym

Answer 1

SPORT

Question 2

Key principles of overload acronym

Answer 2

FITT

Question 3

SPORT stands for

Answer 3

Specificity
Progressive Overload
Reversibility
Tedium

Question 4

FITT stands for

Answer 4

Frequency
Intensity
Time
Type

Question 5

Maximum heart rate =

Answer 5

220 - Age

Question 6

Anaerobic threshold

Answer 6

80-90% of maximum heart rate

Question 7

Aerobic threshold

Answer 7

60-80% of maximum heart rate

Question 8

Circuit training CoF and process

Answer 8

Muscular endurance
Interval form
Stations are set up that focus on different CoFs
Performer moves from station to station with small rest

Question 9

Continuous training CoF and process

Answer 9

CV endurance
At least 20 mins aerobic threshold exercise

Question 10

Fartlek training CoF and process

Answer 10

CV endurance
Continuous training with chnages in speed and terrain
Mix of aerobic and anaerobic

Question 11

Interval training CoF and process

Answer 11

Strength, speed, muscular endurance
Periods of intense work with rest

Question 12

Static stretching CoF and process

Answer 12

Flexibility
Performer holds a stretch for a certain time
Essential for all athletes

Question 13

Weigght training CoF and process

Answer 13

Strength and muscular endurance
Interval form of training
Reps and sets

Question 14

Plyometric training CoF and process

Answer 14

Power
High intensity with explosive movements such as jumps, leaps and bounds
Adapts the muscles to teach it to rapidly contract and shorten