EP 2 Exam Revision Flashcards
Describe SPECIFICITY
Exposing the body to a specific stress in order to improve in that area. This is when the training replicates the movements and energy systems involved in for that sport or activity.
Programs need to be designed specifically to clients goals and needs.
Describe INDIVIDUALISATION
Goes hand in hand with specificity. The “one size fits all” saying is contrary to the individualisation principle. Clients are not all created with the same ability to respond to an exercise program.
Describe REVERSIBILITY
Simply put USE IT OR LOSE IT! The physiological effects of fitness training diminish over time, causing the body to revert back to its pre-training condition. Progress is lost significantly faster than it is gained. Detraining or tapering can be positive if time is not too long (7 days or less) but conditioning starts to regress after a week.
Describe PROGRESSIVE OVERLOAD
In order for any fitness component to improve it must be overloaded. To elicit optimal adaptation and prevent injury, overload must be individualised & progressive. Doing the same exercises and the same load week in and week out will cause the body to adapt and gains to cease. Progressive overload is where we continually increase the intensity of the training to ensure the body doesn’t adapt.
Describe INTERFERENCE
Training certain components of fitness at the same time can lead to the interference effect. This occurs when two different forms of training occur simultaneously and the benefits or adaptations for each clash.
Describe MAINTENANCE
The fitness adaptations that have been gained need to be preserved. By maintaining the intensity of training and decreasing the volume or frequency current fitness levels of an individual can be maintained. Once training goals are reached the individual only has to do 30% of the training needed to get to this point in order to maintain level.
Describe REST
Optimal adaptation requires recovery time. It is only during the recovery phase (days between workouts) that the body is able to change and adapt to the stress of the workout.
Recovery can be improved in a variety of ways, such as effective nutrition and hydration, light aerobic exercise and stretching sessions. Recovery often overlooked and a common problem in athletes where it can manifest itself as overtraining syndromes.
Describe CEILING
As overall fitness increases the ability to improve decreases (less room to move). When clients get closer to their fitness potential, increases are smaller, slower and sometime plateau out. Hitting the ceiling is like reaching our limit.
Describe VARIETY
For optimal change to occur and to decrease the risk of an individual getting bored, overtraining, getting injured or reaching a plateau, training can be varied.
James has a strength training program that has her doing deadlifts. Her trainer has prescribed her to do 4 sets of 10 reps at 70kg. List three ways that Sarah can progressively overload this in order to experience greater training adaptation. (3 Marks)
- Increase weight
- Increase reps
- Increase sets
- Decrease rest period
- Increase range of motion
- Increase time under tension
Give an example of 2 components of fitness that can clash in regards to the principle of interference (1 mark)
Hypertrophy and Aerobic Endurance
Power and Muscular Endurance
James has reached a plateau with his strength training. List three factors that can impact him ceiling (3 marks)
- Genetics
- Gender
- Ethnicity
- Adherence to the principles of training
- Lifestyle factors
- Mental toughness
- Injuries
- Nutrition
Vinay runs in excess of 10km every second day. What 3 actions can he take to ensure he recovers as well as he can? (3 marks)
- Cool down
- Stretching
- Adequate sleep
- Effective nutrition
- Effective hydration
Define Aerobic Fitness
The ability of the body to consume and utilise Oxygen for exercise
Define Muscular Endurance
Ability of a muscle to contract repetitively over a period of time
