Methods of Training

Question 1

in order to improve fitness, it is important to follow an effective training programme that includes the SIX principles of training

what are they?

Answer 1

PROMS-V

Progression
Reversibility
Overload
Moderation
Specificity

Variation

Question 2

progression

Answer 2

“involves gradually increasing the intensity, duration, or volume of training to continuously challenge the body”

Question 3

what does that gradual increase in workload stimulate?

Answer 3

an improvement in strength, endurance, or even skill

Question 4

why not reduce recovery time or sets or reps? (2)

Answer 4

• if you reduce recovery time by 1 minute there will not be enough time to optimise the resynthesis of pc stores
• if the number of reps had increased, it’s no longer strength being developed but muscular endurance

Question 5

reversibility

Answer 5

“the fitness gains (adaptations) achieved through training can be lost if training is stopped or reduced”

Question 6

overload

Answer 6

“the concept of stressing the body slightly beyond its current capabilities during training”

Question 7

what physiological adaptations can come about from overload? (5)

Answer 7

• increased muscle strength/power/speed
• cardiovascular fitness (aerobic capacity)
• muscle fibre development and hypertrophy
• increasing anaerobic and aerobic thresholds/delaying OBLA
• skill development

Question 8

moderation

Answer 8

“balancing the amount, intensity, and duration of training to avoid overtraining or undertraining”

Question 9

specificity (2)

Answer 9

“training should be tailored to the specific sport or activity an athlete participates in”

• the body adapts to the demands placed on it during training, so the training should closely mimic the movements, energy systems, and skills required in the sport

Question 10

variation

Answer 10

“training programmes should include a variety of exercises, drills and activities”

Question 11

what does variation prevent? (2)

Answer 11

• boredom
• overuse injuries

Question 12

define progressive overload

Answer 12

the gradual increase of intensity, duration, or volume of training to place stress on the body, which acts as a stimulus for physiological adaptations

Question 13

describe the four reasons as to why carrying out a PAR-Q is necessary

Answer 13

identification of health risks
underlying health conditions that may be aggravated by exercise

safety precautions
allows fitness professionals to implement moderations

informed consent
fully aware of the potential risks associated with exercise based on their health status

health history tracking
provides a baseline of an individual’s health status at the beginning of the exercise programme

Question 14

what are the physiological effects of a warm-up? (8)

Answer 14

releases adrenaline
increases heart rate; dilates vessels; increases breathing rate

increases the speed of nerve impulse conduction
enables us to be more alert and enables the stimulation of muscle fibres

increases muscle temperature
leads to greater elasticity of muscle fibres; increases speed and force of contraction; reduces the risk of injury

increased production of synovial fluid
efficient movement at joints

increases reaction time

increases co-ordination

reduces muscle viscosity
improves co-ordination between antagonistic muscle pairs

increases enzyme activity in the warmer muscle fibres
increases the speed and strength of contraction

Question 15

what are the physiological effects of a cool-down?

Answer 15

maintains high oxygenated blood flow
allows oxygen to be delivered to the working muscles

allows us to oxidise and remove (or convert) any lactic acid that remains

helps the re-saturation of myoglobin stores

allows the skeletal muscle pump to contract the underlying veins
increases venous return

reduces the risk of DOMS (delayed onset of muscle soreness)

creatine phosphate stores are re-saturated at a faster rate