Exercise Physiology - Principles of training Flashcards
What are the principles of training?
Specificity, Progression, Overload, Reversibility, Variance, Moderation, Individual differences
These principles help ensure sensible, realistic, and safe training programmes.
Define specificity in training.
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.
What three main factors must be considered under specificity?
- The individual
- The activity
- The energy systems
Each of these factors influences how training should be tailored.
How does progression apply to training?
The amount of overload should be progressively made more difficult
Workloads should only be increased once adaptations have occurred.
What is the principle of overload?
To improve fitness, the body must work harder than normal
This can be achieved by increasing training frequency, intensity, or duration.
What does the FITT principle stand for?
- Frequency
- Intensity
- Time
- Type
This principle is essential for effective training.
What does the ‘Frequency’ component of the FITT principle refer to?
How often we train
Fitness gains require adequate training frequency.
What is meant by ‘Intensity’ in the FITT principle?
How hard we train
Intensity affects the effectiveness of the training session.
How long should each training session last to gain benefits according to the FITT principle?
At least 20 minutes
Longer sessions are required to improve aerobic fitness.
What does the ‘Type’ component of the FITT principle refer to?
What type of training is used
Different activities develop different skills and fitness components.
What is reversibility in training?
Fitness levels decline when training stops
This is often referred to as detraining.
What happens to VO2max after 7 weeks of inactivity?
Reduced by 27%
This indicates significant fitness loss with inactivity.
How quickly can an athlete lose fitness after stopping training?
In 3 or 4 weeks
This emphasizes the importance of consistent training.
Define moderation in training.
Not putting too much stress on the body too soon
Over-ambitious training can lead to overtraining.
What is the purpose of variance in training?
To prevent boredom, staleness, and injury
A varied training programme maintains interest and motivation.
What should a training programme consider for individual differences?
Age, current fitness level, activity levels, and personal preferences
Tailoring training to the individual enhances effectiveness.
True or False: The principles of training are important for planning and carrying out training.
True
Following principles helps improve performance effectively.
Fill in the blank: The principle of _______ states that training should be relevant to the specific sport.
Specificity
Specific training is essential for effective performance.
What does the acronym SMART stand for in training principles?
Specific, Measurable, Achievable, Relevant, Time-bound
True or False: The principle of progression means gradually increasing the intensity of training.
True
Fill in the blank: The principle of ________ states that training should be relevant to the sport being trained for.
specificity
What is the principle of overload in training?
The principle of overload involves increasing the amount of stress placed on the body during training to stimulate adaptation.
Multiple Choice: Which of the following is NOT a principle of training? A) Overload B) Specificity C) Randomness D) Progression
C) Randomness
What does the principle of reversibility refer to?
The principle of reversibility refers to the loss of fitness that occurs when training stops.
True or False: The principle of variety encourages the same training routine to be used for long periods.
False
What is meant by the principle of recovery in training?
The principle of recovery emphasizes the importance of rest and recovery periods to allow the body to repair and adapt.
Fill in the blank: The principle of ________ helps to prevent injuries by allowing the body time to recover.
recovery
Multiple Choice: Which principle emphasizes gradual increases in training intensity? A) Specificity B) Progression C) Reversibility D) Variety
B) Progression
What is the significance of the principle of individual differences?
The principle of individual differences acknowledges that each athlete responds differently to training due to various factors such as age, gender, and fitness level.
True or False: The principle of specificity means that training should be general and not focused on a particular skill.
False
What does the principle of periodization involve?
The principle of periodization involves dividing the training program into distinct phases to optimize performance and recovery.
Fill in the blank: The principle of ________ is essential to ensure that athletes are not overtraining.
recovery
Multiple Choice: Which principle is concerned with the training being relevant to the athlete’s goals? A) Overload B) Specificity C) Variety D) Progression
B) Specificity
What is the role of warm-up in relation to the principles of training?
Warm-up prepares the body for exercise, reduces the risk of injury, and enhances performance, aligning with the principles of recovery and overload.
True or False: All athletes should follow the same training program regardless of their individual differences.
False
Fill in the blank: The principle of ________ can help prevent plateaus in performance.
variety
What does the term ‘training adaptation’ refer to?
Training adaptation refers to the physiological changes that occur in response to training, improving performance.
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
D) Individual differences
What is the impact of the principle of overload on performance?
Overload leads to improvements in strength, endurance, and overall performance by challenging the body beyond its normal limits.
True or False: Variety in training can lead to decreased motivation and engagement.
False
Fill in the blank: To achieve optimal results, training should include periods of ________ to allow for recovery.
deloading
What is the effect of insufficient recovery on training?
Insufficient recovery can lead to overtraining, decreased performance, and increased risk of injury.
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
D) All of the above
