Fitness Training Methods and Priniciples

Question 1

Principles of Training (SIDOF)

Answer 1

• Specific
• Intensity
• Duration
• Overload (progressive)
• Frequency

Question 2

Other principles

Answer 2

• Detraining
• Maintenance
• Individuality
• Diminishing returns
• Variety

Question 3

Specificity

Answer 3

Training program needs to be tailored towards the specific demands of the athletes sport, position and other physiological requirements

Question 4

Intensity

Answer 4

Level of exertion applied to activity
- % Max HR
- W:R ratio
- % VO2 max
- RPE
- Training zones

Question 5

Duration

Answer 5

• Length of program
• Minimum duration for affects to take place
• Length of training session
• Length of bout within session

Question 6

Progressive Overload

Answer 6

• New workload = stress
• Body then adapts
• After body has become accustomed to this stimulus it will plateau
• Apply workload again to ensure continual positive adaptations

Question 7

Frequency

Answer 7

• To improve train at least 3 times a week
• Training causes catabolic effect
• Rest cause anabolic effect

Question 8

Detraining

Answer 8

• AKA reversibility
• Rapid return to pre training levels due to illness, boredom, poor training program
• Most fitness lost after 4-8 weeks of detraining

Question 9

Retraining

Answer 9

All training benefits must be regained by a new training program after a long period of de-training. After injury, the athlete needs a comparable period of time to regain fitness

Question 10

Maintenance

Answer 10

• Training twice a week will do this
• Avoid detraining
• Return to pre-season with no fitness loss

Question 11

Individuality

Answer 11

Individuals respond differently to training stimulus due to:
- Genetic predisposition
- Fibre-type make-up
- Initial fitness levels
- Preparedness
- Adaptive response

Question 12

Diminishing returns

Answer 12

• Untrained person = greater initial improvements
• As performer gets closer to potential their rate of improvement slows down

Question 13

Tapering

Answer 13

Decrease in training levels in the weeks leading up to major event

Question 14

Peaking

Answer 14

Refers to the planning of training so then an athlete reaches their optimum readiness of a particular determined time

Question 15

Variety

Answer 15

• Reinvigorate a performer
• Different training stimulus is good
• Different venues
• Needs to be specific
  
  • Muscles
  • Energy system
  • Aim of program

Question 16

Planning a training program

Answer 16

• Frequency
• Intensity
• Duration
• Type

Question 17

Phases of training program

Answer 17

• Warmup
• Conditioning phase
• Cool down