Core 2 - Principles of training

Question 1

Outline ‘Progressive Overload’ - including definition, examples and how it can be applied to Anaerobic and Aerobic training

Answer 1

• Gains in fitness (adaptions) will only occur when the training load is greater than normal and is progressively increased as improvements occur
• If resistance is too low, there will be no adaptions, If the load is too high then fatigue + the possibility of injury will result

Anaerobic:
- e.g. increased weight, reps, in a squat to improve leg power for a sprinter

Aerobic:
- e.g. increasing distance by 4-5km on a timed run for marathon runner

Question 2

Outline ‘Reversibility’ - including definition, and example

Answer 2

• ‘Use it or lose it’, if the training stops the effects will begin to diminish as the effects of training are reversible

e.g. - sticking to a weekly workout plan so each muscle group is adequately stimulated

Question 3

Outline ‘Variety’ - including definition, and example

Answer 3

• Using the same drills and routines to develop fitness will not be productive
• Variety adds challenge, enthusiasm + excitement, prevents boredom, maintains motivation and concentration

Examples:
- Can include cross-training e.g., a runner doing some cycling to work CV endurance
- Using variety in training e.g., an endurance athlete using continuous, fartlek and interval training adds variety to the program

Question 4

Outline both ‘Training Thresholds’ - including what specifically they are

Answer 4

Aerobic Threshold:
- for aerobic gain must be training at least 70% MHR (sufficient intensity to cause a training effect)

Anaerobic Threshold:
- the threshold is passed when the athlete’s HR surpasses 80% of their max

Question 5

Outline ‘warm-ups’ - including what exactly they achieve and what they should involve

Answer 5

Is the gradual increase of HR + body temp, with the aim of increasing the body’s psychological and physiological state, preparing the body for the rigours of training/exercise

Should involve:
General: aerobic activity e.g. a light jog
Specific: dynamic stretching, run-throughs
Skill rehearsal: practice movements in the sport e.g. b-baller dribbling, shooting, passing

Question 6

Outline ‘Cool-downs’ - including their purpose and what they should include

Answer 6

Decreasing core temp + reducing the mental + physiological state of the athlete, should immediately follow the main body of exercise
- By engaging in a cool down fresh, O2 rich blood can circulate more easily helping flush out the by-products + repair small tears

Should include:
Aerobic work: a slow jog/ brisk walk
Gentle static stretching