Exercise Physiology - Principles of Training

Question 1

Principles of Training:

Answer 1

• Specificity
• Intensity
• Duration
• Frequency
• Progressive overload
• Reversibility
  Additional principles include:
• Individuality
• Law of Diminishing Returns
• Variety
• Maintenance

Question 2

Specificity:

Answer 2

• A training program should be based around improving in the chosen sport
• For instance, a sprinter wouldn’t do long distance training, they’d do sprints.

Question 3

Specific Adaptations of aerobic training:

Answer 3

• Increased O2 transport
• Increased ability to generate ATP aerobically
• Increased capillarisation
• Increased fat metabolism

Question 4

Specific adaptations of anaerobic training:

Answer 4

• Increased levels of ATP
• Increased levels of creating phosphate (CP)
• Increased strength
• Increased ability to tolerate high levels of blood lactate

Question 5

Intensity:

Answer 5

• Single largest determinant of how much adaptation will result from a program
• Refers to how hard a session is
• Can be measured by percentage HR max
• Sudden increase in intensity can result in injury

Question 6

Duration:

Answer 6

• Refers to how long a single session lasts for

- If intensity drops, duration will need to increase.

Question 7

Frequency:

Answer 7

• Refers to the number of training sessions in a week.
• Frequency is dependent on type of training and intensity:
  - An aerobic activity would be performed less often than an
  anaerobic activity.

Question 8

Progressive Overload:

Answer 8

• States that for the body to continue to improve fitness levels it has to be overloaded.
• Increase one thing at a time so that the athlete is not too overloaded.
• Essential for improvement.

Question 9

Individuality:

Answer 9

• Specifically tailored training program to the individual

- Made so that each person gets the best results for them.

Question 10

Law of Diminishing Returns:

Answer 10

• States that an unfit athlete will get fitter quicker than an athlete that is already fit, each athlete has a peak of fitness that they can achieve.

Question 11

Variety:

Answer 11

• Different exercises within training sessions

- Keeps athletes motivated and interested

Question 12

Maintenance:

Answer 12

• Once an athlete has reached their desired or maximum fitness level, they must continue training to maintain that same level of fitness.