Applying the Principles of Training

Question 1

Principles of Training (SPOR)

Answer 1

Specificity - training should be relevant and appropriate for the individuals sport, position and goals e.g. marathon runner should focus on running long distances
Progression - training should increase gradually over time to make sure the performer improves
Overload - training should push the performer beyond their comfort zone to force adaptation e.g. a weight trainer would increase the weight they lift, number of repetitions or sets to increase strength
Reversibility - When training stops or is too low then progress will be lost e.g. when an injury occurs and you cannot train.

Question 2

Elements of FITT

Answer 2

FREQUENCY - How often the you train (be it an individual set or the whole session) – e.g. Training 3 times a week or 2 per day

INTENSITY - How hard you train – could be the amount of weight or the speed you move e.g. you lift 80% of your maximum squat for 4 repetitions

TIME - How long you train for. e.g. you run for one hour

TYPE - What method of exercise you do e.g. Weight training or plyometrics to increase strength. Continuous running to increase stamina

Question 3

Training Methods

Answer 3

Continuous - steady state low-moderate intensity exercise for longer than 20 mins e.g running, swimming, cycling

Fartlek - speed play, continuous training with changes in intensity, gradient and surfaces.

Interval - Periods of exercise followed by periods of rest used by both aerobic and anaerobic performers

High Intensity Interval - high intensity with rest periods anaerobic, speed/power events, e.g Sprinting weight lifting

Weight training - using free or fixed weights to improve strength (↓reps ↑weight) muscular endurance (↑reps ↓weight)

Plyometrics - exercises to improve explosive power, involves bounding/jumping/hopping

Circuit training - timed at stations varied outcomes & activities