P1: Principles of Training

Question 1

What does SPOR stand for?

Answer 1

SPOR stands for:
S - Specificity
P - Progression
O - Overload
R - Reversibility

Question 2

Define Specificity (SPOR)

Answer 2

Specificity - Training must be specific to the athlete, the sport, and strengths and weaknesses

Question 3

Define Progresssion (SPOR)

Answer 3

Progression - Gradually increasing the frequency, intensity, or type of training in order for the body to continue to adapt through overload

Question 4

Define Overload (SPOR)

Answer 4

Overload - For adaptations to take place, training needs to force the body to work harder than normal. This puts it under stress but RISKS INJURY

Question 5

Define Reversibility (SPOR)

Answer 5

Reversibility - The process of athletes losing their fitness levels.
- Once a performer stops, the performer loses the gains/benefits within 2 weeks

Question 6

What does FITT stand for? (The FITT Principal)

Answer 6

FITT stands for:
F - Frequency
I - Intensity
T - Time
T - Type

Question 7

Define Frequency in terms of FITT

Answer 7

Frequency - How many times you train/How often you train

Question 8

Define Intensity in terms of FITT

Answer 8

Intensity - How hard the exercises (How heavy a weight is (Training at heart rate zones)

Question 9

Define Time in terms of FITT

Answer 9

Time - How long a performer trains for

Question 10

Define Type in terms of FITT

Answer 10

Type - What method of training is used (Continuous; interval etc)

Question 11

What are the methods of Training?

Answer 11

Methods of Training
- Continuous Training
- Fartlek Training
- Interval Training (Circuit)
- Interval Training (Weight Training)
- Interval Training (Plyometrics)

Question 12

What is Continuous Training?

Answer 12

Continuous Training
- Training at a constant speed with no rest
- Low intensity for a minimum of 30 minutes

Question 13

What is Continuous Training used for?

Answer 13

Continuous Training is used to develop Cardiovascular Training

Question 14

What is Fartlek Training?

Answer 14

Fartlek Training - Form of continuous training but terrain or speed is varied

Question 15

What is Fartlek Training used for?

Answer 15

Fartlek Training is used to improve various components of fitness (Aerobic + Anaerobic capacity)

Question 16

What is Interval Training (Circuit)?

Answer 16

Interval Training (Circuit)
- When a variety of different stations are used
- These stations focus on different muscle groups.
- Each station is timed/Number of reps are counted
- Rest period between each station
- Skills + Exercise
- Develops Cardiovascular Endurance/ Muscular Endurance/ Strength

Question 17

What is Interval Training (Weight Training)?

Answer 17

Interval Training (Weight Training)
- Focuses on weights
- Free weights + Resistance Machines
- Muscle groups are overloaded

Question 18

What is Interval Training (Weight Training) used for?

Answer 18

Interval Training (Weight Training) is used for:
- Developing muscular strength
- High resistance, low reps
- Developing muscular endurance
- Low resistance, high reps

Question 19

What is Interval Training (Plyometrics)?

Answer 19

Interval Training (Plyometrics)
- Explosive
- Focus on power
- Rapid and repeated contraction of muscles - Max force, Short duration

Question 20

What is Interval Training (Plyometrics) used for?

Answer 20

Interval Training (Plyometrics) is used to improve anaerobic strength and power

Question 21

What does FCOPS stand for?

Answer 21

FCOPS
F - Fartlek
C - Circuit
O - Overload
P - Progression
S - Specificity

Question 22

What does HITT stand for?

Answer 22

HIIT - High Intensity Interval Training

Question 23

What is HIIT?

Answer 23

HIIT
- Periods of high intensity work (85% of max Heart Rate) followed by rest
- Exercise lasts between 30 seconds and 3 minutes
- Recovery intervals are short

Question 24

How long does exercise last for in HIIT?

Answer 24

Exercise lasts between 30 seconds and 3 minutes in HIIT

Question 25

What type of training low intensity and lasts for a minimum of 30 minutes?

Answer 25

Continuous Training is low intensity and lasts for a minimum of 30 minutes

Question 26

What type of training is held at a constant speed?

Answer 26

Continuous Training is held at a constant speed throughout

Question 27

What is the name for the type of training that has a varied terrain or speed?

Answer 27

Fartlek Training has a varied terrain or speed

Question 28

What type of training uses a variety of different stations?

Answer 28

Circuit Interval Training uses a variety of different stations

Question 29

What type of training focuses on the use of weights or resistance machines?

Answer 29

Weight Training Interval Training focuses on the use of weights and resistance machines

Question 30

What type of training involves jumping, hopping, or any other kind of explosive movement?

Answer 30

Plyometrics Interval Training involves explosive movements like jumping and hopping