3.3 The principles of training and their application to personal exercise/training programmes

Question 1

What is SPORT?

Answer 1

Specificity
Progressive Overload
Reversibility
Tedium

Question 2

What is FITT?

Answer 2

Frequency
Intensity
Time
Type

Question 2

What is specificity (sport)?

Answer 2

Training matches the activity, sport or position. e.g. goalkeeper vs midfielder.

Question 3

What is Progressive Overload (SPORT)?

Answer 3

more than normal. Key word = gradual. Minimises the risk of injury. Training must continue to beomce harder/ mroe difficult/ more intense otherwise adaptations to the body will stop.

Question 4

What is reversibility (SPORT)?

Answer 4

You will lose ‘gain’ to fitness if you stop training. e.g. you may lose gains in cardio vascular endurance if you stop running 5km 3 times per week. Main reason is usually sure to illness and/or injury.

Question 5

What is tedium (SPORT)?

Answer 5

Basically means ‘boring’/ If you train the same way using the sae routine, same exercise, you will get bored and experience tedium. Avoid it by varying training. Use different exercise, vary your method or use cross training. - combination

Question 6

What does FITT mean?

Answer 6

Frequency - ‘how often’ how many more sessions? Add 1 more
Intensity - ‘how hard’.Increase heart rate working at, ass more reps, weights or sets.
Time - ‘how long’ Train for longer/decrease rest
Type - ‘method’ Add/alter

Question 7

What are the 7 different types of training?

Answer 7

• circuit
• continuous
• Fartlek
• Interval
• Static stretching
• weight
• plyometric

Question 8

What is continuous training?

Answer 8

• sustained exercise at constant (steady state)
• moderate/low intensity
• no breaks/rest
• minimim 20 mins
• work in the aerobic training zone (60-80% MHK)

Question 9

examples of continuous training

Answer 9

running, swimming, cycling

Question 10

What are the pros and cons of continuous training?

Answer 10

pros - can require minimal equipment, free!
cons - time consuming, boring!

Question 11

What is fartlek training?

Answer 11

• a form of continuous training. ‘non stop’
• sweedish for speed play
• involves changes in pace/speed and gradient (changes in terrain)
• similar to interval training as period of high/low intensity

Question 12

What is fartlek good for?

Answer 12

Good for game platers as works both aerobic and anaerobic systems - football, rugby, hockey, many changes in pace e.g. sprint recovery run

Question 13

Pros and cons of fartlek training

Answer 13

pros: both energy systems, develops CVE low intensity work = rest
cons: what if no hills

Question 14

What is circuit training?

Answer 14

• is a form of interval training as you have periods of work followed by period of rest. Can be good for general fitness. Circuit working on strength, power, etc or a skills based circuit focussing on a sport e.g. basketball

Question 15

pros and cons of circuit training

Answer 15

pros: use simple exercise, time efficient
cons: space, may need equipment

Question 16

what must you consider when you are planning a circuit

Answer 16

• aim - which components of fitness - e.g. muscular endurance
• space and equipment available (will determine what can be done)
• number of stations, usually between 6-12 - can change
• work : rest eg 30:30. To overload decrease rest, increase work eg 40:20

Question 17

what is interval training?

Answer 17

• high intensity interval training (HIIT)
• Period of high intensity work followed by period of rest
• short ,sharp burst of activity
• rest can be active e.g. low intensity, jog or walk
• rest allow for recovery
• work:rest generally 2:1
• can only be sustained for short periods
• work anaerobically, in the anaerobic training zone (80-90%MHR)
• if you increase the work period (2 mins+) but decrease intensity HIIT can also benefit the aerobic system

Question 18

what sports should use interval training?

Answer 18

vital for sprint activities - run, swim, cycle and games players e.g. basketball

Question 19

pro and cons of interval training?

Answer 19

pros - quick (time training), easy to manipulate work/rest
cons - injury, fatigue quickly

Question 20

What is static stretching?

Answer 20

• involves holing the stretch and not moving
• helps to improve flexibility and decrease risk of injury
  Static = still therefore an isometric muscle contraction.
• Stretch as hard as possible (to limit) and hold for 30 secs.

Question 21

What is static stretching used for?

Answer 21

• dancers, gymnasts and athletes

Question 22

pros and cons of static stretching

Answer 22

pros -decreases risk of injury if done properly
cons - if over stretched can cause injury. Ensure use correct technique. no bouncing.