Enhancing Fitness: Principles Of Training

Question 1

How do we goal set to effectively motivate a client?

Answer 1

Specifically - Tailored to individual & consider background & health status
Measurable - Individuals should be fitness tested using both sub and max tests to get indication of fitness level
Achievable - Goals must be achievable or motivation may be lost
Realistic - Goals must be set within capabilities of individual or motivation lost
Time-bound - Setting short, medium & long term goals focuses attention & maintains motivation
Exciting - Setting challenging & exciting goals motivates individual
Recording - Keep record of goals & fitness test results can be reminder of achievement & can maintain motivation

SMARTER

Question 2

What are the main principles of training?

Answer 2

S - Specifically
P - Progression
O - Overload
R - Reversibility
T - Tedium

Question 3

What is meant by specificity?

Answer 3

Specificity - training must be sport specific
Type of training you do specific to sport/activity you’re undertaking to make it worth while
Specific exercise will produce specific results

Question 4

What is meant by progression?

Answer 4

Training you’re doing & amount of overload must be increased progressively
As body adjusts to demands which you’re placing upon it demands must be increased
If you stay at same level, improvement won’t take place

Question 5

How can progression be applied?

Answer 5

Increase:
% HR max
% 1 RM
Duration
Frequency of training

Question 6

What is meant by overload?

Answer 6

Making body work harder to improve it
You’ll have capacity to train which will be normal level - to improve you must extend that capacity by increasing your workload

Question 7

How can you apply workload?

Answer 7

Use HR monitor to gauge how hard you’re working
Work at appropriate % of max HR or 1RM
Increase duration of activity if needed

Question 8

What is reversibility?

Answer 8

If you either stop/decrease training you go into reverse & lose effect
Muscles not being used, e.g. during injury, so atrophy & strength lost

Question 9

What is tedium?

Answer 9

Don’t get bored with training
Keep pushing yourself
Set targets/goals for training
Keep variety in training

Question 10

What is the FITT principle? How do we apply it?

Answer 10

F - frequency - how often we train
I - intensity - how hard we train
T - time - how long we train for
T - type - what type of training we use

Train 3-6 days per week
% HR max or % 1 RM
30 mins - 2 hrs/session
Use principle of specificity

Question 11

What is meant by individuality?

Answer 11

Training programmes need to be tailor-made to suit needs of individual performers

Question 12

What is meant by overtraining/burnout?

Answer 12

Rest important to allow developments to occur & avoid staleness & over training
Overtraining detected when fitness levels seem to drop even though you’ve been training hard
Elite athletes often tempted to train harder & harder to gain competitive edge

Question 13

How can goal setting be used by a personal trainer to motivate a client to improve health & lifestyle?

Answer 13

Goals need to be S.M.A.R.T.E.R.
Specific – Tailored to individual & take into account their background & health status
Measurable – Individual’s should be fitness tested using sub-maximal & maximal tests to provide indication of level of fitness.
Achievable - Goals must be achievable or motivation will be lost
Realistic – Goals must be set within capabilities or individual or motivation will be lost
Time-bound – Setting short, medium & long term goals focuses attention & maintains motivation
Exciting – Setting challenging and exciting goals motivates an individual
Recorded – Keeping record of goals & fitness test results can be reminder of achievements & can maintain motivation