principals of training

Question 1

what is specificity?

Answer 1

• greatest gains made when training program replicates movements in activity
• training should be specific to:
  1. task requirements
  2. energy systems required
  3. muscle groups required
  4. COF involved

Question 2

what is progressive overload?

Answer 2

• training effect produced when system/tissue is worked at higher level
• as body adapts, continue progressive overload

Question 3

how is progressive overload achieved for resistance training?

Answer 3

• increased weight
• increased repetitions
• increased sets
• decreased rest time

Question 4

how is progressive overload achieved for aerobic training?

Answer 4

• increase % of MHR
• increased speed
• increased session time
• decrease rest time

Question 5

what is reversibility?

Answer 5

training effects will be lost at a faster rate than they were gained

Question 6

what does reversibility look like practically?

Answer 6

non-consistent training sessions means body won’t adapt, even if progressive overload is applied

Question 7

what is variety?

Answer 7

athletes need to be challenged by activity and implementation of activities

Question 8

how can variety be achieved?

Answer 8

• change environments
• change type of training

Question 9

what is training threshold?

Answer 9

the level of intensity required for improvement of physical condition to occur
- magnitude of improvement is proportional to threshold level worked at

Question 10

what is the aerobic training threshold?

Answer 10

lowest intensity is 65%-70% MHR at which an athlete needs to work to produce aerobic training effect

Question 11

what is the aerobic training effect?

Answer 11

improving of the bodys ability to use oxygen during exercise

Question 12

what is the anaerobic training threshold?

Answer 12

• 80%-85% MHR - the point where lactic acid accumulates faster than is able to be cleared = LIP
• characterise accumulation of lactic acid and decreased time to fatigue

Question 13

what does LIP stand for?

Answer 13

lactate inflection point

Question 14

what does OBLA stand for?

Answer 14

onset of blood lactate accumulation

Question 15

why are warm-ups important?

Answer 15

aims to prepare body in readiness for activity that is to follow by:
- stimulating cardiorespiratory system, increasing blood flow to working muscles
- increasing body temperature
- making muscles, ligaments, tendons more supple and elastic, reducing risk of muscular tear/injury

Question 16

why are cool-downs important?

Answer 16

help disperse and metabolise lactic acid concentrations and replenishes bodies energy stores