Key principles of training program design

Question 1

Why is progressive overload needed?

Answer 1

it is necessary to cause physical adaptations otherwise there will only be a plateau of performance level

Question 2

What variables are needed to apply progressive overload?

Answer 2

Distance of the work
Duration
Number of sessions (frequency)
Amount of resistance/% max HR (intensity)
Time of recovery periods

Question 3

How are the variables for progressive overload applied?

Answer 3

Not all variables are applied at the same time but rather one or two that are most appropriate in order to avoid physical fatigue, joint, and muscle soreness

Question 4

What is specificity?

Answer 4

The process of replicating the characteristics of physical activity in training to ensure it benefits performance.

Question 5

What categories should be considered in specificity?

Answer 5

Muscle group used, skills performed, fitness components used, and predominant energy systems used

Question 6

What is variety?

Answer 6

Providing different activities, formats, and drills as otherwise training can become boring. The training environment or activity can change or competition/games can be introduced

Question 7

What does reversibility explain?

Answer 7

Explains why performance deteriorates when training ceases or the intensity of training decreases for extended periods of time

Question 8

Give an example of performance deterioration

Answer 8

Seven weeks of inactivity leads to significant decreases in max oxygen uptake (up to 27%), stroke volume, and cardiac output can decrease by up to 30% and muscle mass and strength decreases. Especially if a limb has been immobilised due to injury/surgery

Question 9

What is periodisation?

Answer 9

The deliberate manipulation of training variables to optimise performance for competitor and prevent overtraining