Exercise Physiology - Principles of training

Question 1

What are the principles of training?

Answer 1

Specificity, Progression, Overload, Reversibility, Variance, Moderation, Individual differences

These principles help ensure sensible, realistic, and safe training programmes.

Question 2

Define specificity in training.

Answer 2

Training should reflect the specific mix of fitness components required for an activity

This includes considering the individual, the activity, and the energy systems used.

Question 3

What three main factors must be considered under specificity?

Answer 3

• The individual
• The activity
• The energy systems

Each of these factors influences how training should be tailored.

Question 4

How does progression apply to training?

Answer 4

The amount of overload should be progressively made more difficult

Workloads should only be increased once adaptations have occurred.

Question 5

What is the principle of overload?

Answer 5

To improve fitness, the body must work harder than normal

This can be achieved by increasing training frequency, intensity, or duration.

Question 6

What does the FITT principle stand for?

Answer 6

• Frequency
• Intensity
• Time
• Type

This principle is essential for effective training.

Question 7

What does the ‘Frequency’ component of the FITT principle refer to?

Answer 7

How often we train

Fitness gains require adequate training frequency.

Question 8

What is meant by ‘Intensity’ in the FITT principle?

Answer 8

How hard we train

Intensity affects the effectiveness of the training session.

Question 9

How long should each training session last to gain benefits according to the FITT principle?

Answer 9

At least 20 minutes

Longer sessions are required to improve aerobic fitness.

Question 10

What does the ‘Type’ component of the FITT principle refer to?

Answer 10

What type of training is used

Different activities develop different skills and fitness components.

Question 11

What is reversibility in training?

Answer 11

Fitness levels decline when training stops

This is often referred to as detraining.

Question 12

What happens to VO2max after 7 weeks of inactivity?

Answer 12

Reduced by 27%

This indicates significant fitness loss with inactivity.

Question 13

How quickly can an athlete lose fitness after stopping training?

Answer 13

In 3 or 4 weeks

This emphasizes the importance of consistent training.

Question 14

Define moderation in training.

Answer 14

Not putting too much stress on the body too soon

Over-ambitious training can lead to overtraining.

Question 15

What is the purpose of variance in training?

Answer 15

To prevent boredom, staleness, and injury

A varied training programme maintains interest and motivation.

Question 16

What should a training programme consider for individual differences?

Answer 16

Age, current fitness level, activity levels, and personal preferences

Tailoring training to the individual enhances effectiveness.

Question 17

True or False: The principles of training are important for planning and carrying out training.

Answer 17

True

Following principles helps improve performance effectively.

Question 18

Fill in the blank: The principle of _______ states that training should be relevant to the specific sport.

Answer 18

Specificity

Specific training is essential for effective performance.

Question 19

What does the acronym SMART stand for in training principles?

Answer 19

Specific, Measurable, Achievable, Relevant, Time-bound

Question 20

True or False: The principle of progression means gradually increasing the intensity of training.

Answer 20

True

Question 21

Fill in the blank: The principle of ________ states that training should be relevant to the sport being trained for.

Answer 21

specificity

Question 22

What is the principle of overload in training?

Answer 22

The principle of overload involves increasing the amount of stress placed on the body during training to stimulate adaptation.

Question 23

Multiple Choice: Which of the following is NOT a principle of training? A) Overload B) Specificity C) Randomness D) Progression

Answer 23

C) Randomness

Question 24

What does the principle of reversibility refer to?

Answer 24

The principle of reversibility refers to the loss of fitness that occurs when training stops.

Question 25

True or False: The principle of variety encourages the same training routine to be used for long periods.

Answer 25

False

Question 26

What is meant by the principle of recovery in training?

Answer 26

The principle of recovery emphasizes the importance of rest and recovery periods to allow the body to repair and adapt.

Question 27

Fill in the blank: The principle of ________ helps to prevent injuries by allowing the body time to recover.

Answer 27

recovery

Question 28

Multiple Choice: Which principle emphasizes gradual increases in training intensity? A) Specificity B) Progression C) Reversibility D) Variety

Answer 28

B) Progression

Question 29

What is the significance of the principle of individual differences?

Answer 29

The principle of individual differences acknowledges that each athlete responds differently to training due to various factors such as age, gender, and fitness level.

Question 30

True or False: The principle of specificity means that training should be general and not focused on a particular skill.

Answer 30

False

Question 31

What does the principle of periodization involve?

Answer 31

The principle of periodization involves dividing the training program into distinct phases to optimize performance and recovery.

Question 32

Fill in the blank: The principle of ________ is essential to ensure that athletes are not overtraining.

Answer 32

recovery

Question 33

Multiple Choice: Which principle is concerned with the training being relevant to the athlete’s goals? A) Overload B) Specificity C) Variety D) Progression

Answer 33

B) Specificity

Question 34

What is the role of warm-up in relation to the principles of training?

Answer 34

Warm-up prepares the body for exercise, reduces the risk of injury, and enhances performance, aligning with the principles of recovery and overload.

Question 35

True or False: All athletes should follow the same training program regardless of their individual differences.

Answer 35

False

Question 36

Fill in the blank: The principle of ________ can help prevent plateaus in performance.

Answer 36

variety

Question 37

What does the term ‘training adaptation’ refer to?

Answer 37

Training adaptation refers to the physiological changes that occur in response to training, improving performance.

Question 38

Multiple Choice: Which principle emphasizes the need for training to be adjusted based on performance feedback? A) Specificity B) Overload C) Progression D) Individual differences

Answer 38

D) Individual differences

Question 39

What is the impact of the principle of overload on performance?

Answer 39

Overload leads to improvements in strength, endurance, and overall performance by challenging the body beyond its normal limits.

Question 40

True or False: Variety in training can lead to decreased motivation and engagement.

Answer 40

False

Question 41

Fill in the blank: To achieve optimal results, training should include periods of ________ to allow for recovery.

Answer 41

deloading

Question 42

What is the effect of insufficient recovery on training?

Answer 42

Insufficient recovery can lead to overtraining, decreased performance, and increased risk of injury.

Question 43

Multiple Choice: Which of the following is a key factor in the principle of individual differences? A) Age B) Gender C) Fitness Level D) All of the above

Answer 43

D) All of the above