6.1. Principles of Training

Question 1

Moderation

Answer 1

Too much overload/ progression leads to overtraining/ burn out and injury. Too little overload/ progression means no physical adaptations will be achieved.

Question 2

Reversibility

Answer 2

Adaptations to training are reversed if training is reduced/ stops

Question 3

Specificity

Answer 3

Training must reflect the physiological demands of the activity.
Specific training achieves specific adaptations.
Specific energy systems, muscles and movements can be selected.

Question 4

Variation

Answer 4

Vary training methods to maintain interest and motivation and avoid overuse injuries.

Question 5

Overload

Answer 5

The body must work harder than normal capacities to adapt to the training.
Overload is achieved by adjusting the frequency, intensity, time and type of training (FITT principle)

Question 6

Progression

Answer 6

Progressively increase overload to keep increasing the body’s fitness capacity

Question 7

Periodisation

Answer 7

The division of training into smaller units with a specific long term goal/ objective.
periodisation attempts to optimise a physiological peak, prevent overtraining and maintain motivation. It’s split into macro-, meso- and micro-cycles.

Question 8

Testing

Answer 8

Completion of an appropriate test prior to designing a training programme so it can be set to an apprporiate level.

Question 9

Warm Up

Answer 9

Prepares the body physically and mentally for the exercise to follow: pulse raising, mobility, stretching

Question 10

Cool down

Answer 10

Pulse lowering activities to gradually reduce heart rate and stretching exercises promote recovery.

Question 11

Example of moderation

Answer 11

Ensuring rest days are included.
Mixing light and heavy workouts in order to avoid injury through overtraining

Question 12

Example of reversibility

Answer 12

During periods of injury, holidays or illness, if you stop training, your adaptations will reverse.
A poorly planned programme may result in loss of fitness.

Question 13

Example of specificity

Answer 13

Long distance cyclists will undertake predominantly aerobic/ endurance training on a bike and concentrate on their lower body leg muscles.

Question 14

Example of variation

Answer 14

Movement patterns specific to swimming don’t always have to be done in the water- they can be repeated within resistance training using free weights, multi-gym, body weights, circuit training exercises and using rope/ pulley resistance machines.
Aerobic capacity can also be developed via running or cycling.

Question 15

Example of overload

Answer 15

To achieve overload, apply FITT:
- Frequency: add an additional workout to the programme
- Intensity : lift a slightly higher % of 1 RM
- Time: add an additional time to run
- Type: change from multi-gym to free weights

Question 16

Example of progression

Answer 16

Gradually increase FITT

Question 17

Example of periodisation

Answer 17

Use specific training cycles to meet targets (micro and meso cycles).
These targets all contribute to the macro-cycle goal.

Question 18

Example of testing

Answer 18

An aerobic runner may use the multi-stage fitness test pre, mid and post training to measure adaptations.

Question 19

Example of warm up

Answer 19

Should precede physical activity and include pulse raising, mobility and stretching.
Reduces chance of injury, reduces need for recovery and maximises training session.

Question 20

Example of cool down

Answer 20

Should be performed after any physical activity and include pulse lowering and stretching. Recovery will be maximised, reducing DOMs, allowing for more regular training.

Question 21

What is a macrocycle?

Answer 21

A long term training plan (typically over 1 year) to reach a long term goal

Question 22

What is a mesocycle?

Answer 22

A mid term training plan (4-12 weeks) to reach a mid term goal

There are several mesocycles in a macrocycle, each with medium term goals.

Question 23

What is a microcycle?

Answer 23

A short term training plan (1-3 weeks) to reach a short term goal.

There are several microcycles in a mesocycle, each with their own short term goals.

Question 24

Example of a macrocycle

Answer 24

a sprinter preparing for a PB or major event

Question 25

Example of a mesocycle

Answer 25

a sprinter focusing on explosive strength

Question 26

Example of a microcycle

Answer 26

a sprinter working on their sprint start or mastering a specific weight lift to aid training

Question 27

What is the first phase of training?

Answer 27

Preparatory phase

Question 28

What happens in the preparatory phase?

Answer 28

Off-season: general fitness training to create a base for
- pre season: more specific fitness work, and progression used to increase training intensity

Question 29

What is the second phase of training?

Answer 29

Competitive phase

Question 30

What happens in the competitive phase?

Answer 30

• Maintenance of fitness - principle of moderation applied to avoid injury
• Focus on tactics and strategy
• Tapering used to optimise performance

Question 31

What is the third phase of training?

Answer 31

Transition phase

Question 32

What happens in the transition phase?

Answer 32

• Recovery from the competitive season
• Light training to avoid excessive reversibility
• Treatment of any injury

Question 33

What is tapering?

Answer 33

A gradual reduction of training volume in the time immediately before the major competition. This competition may be the long term goal of the macrocycle.

Question 34

What does tapering involve?

Answer 34

• Reducing training volume whilst maintaining intensity
• This involves reducing session frequency and duration, and increasing rest periods.

Question 35

Positives of tapering

Answer 35

• Fuel stores such as muscle and liver glycogen are maximised
• Muscles are fully repaired and recovered

Question 36

Negatives of tapering

Answer 36

Lethargy, concerns about weight gain, miss the endorphins from training