Principles and types of training

Question 1

How do you remember the principles of training?

Answer 1

SPORT
Specificity
Progressive Overload
Reversibility
Tedium

Question 2

What is specificity? Give an example.

Answer 2

specificity refers to the fact that training should be specific to the needs of an individual and the demands of the sport that they take part in.

For example: a sprinter would be likely to do more anaerobic, speed and power work, as they are all important for the activity

Question 3

What is progressive overload? Give an example.

Answer 3

Overload is working harder than normal to make the body adapt and improve. Progression refers to the fact that overload should gradually be increased as the body adapts.

Progressive overload on the body may mean gradually running further, or lifting heavier weights.

Question 4

what is reversibility?

Answer 4

Reversibility simply states that if an individual stops or decreases a training level than fitness and performance are likely to drop

Question 5

what is tedium?

Answer 5

Boredom.
Training should be altered and varied to prevent an individual from suffering this.

Question 6

what is overload?

Answer 6

Overload is working harder than normal.
You must do this in order for the body to adapt and improve.

Question 7

what are the four principles of overload?

Answer 7

Frequency
Intensity
Time
Type

Question 8

what is frequency?

Answer 8

Frequency is how often is someone trains.
As fitness increases the ability to train more often also becomes possible.

Question 9

what is intensity?

Answer 9

Intensity is how hardy train: how fast do you run/how heavy the weight is that you are lifting.
as fitness increases the intensity should be suitable increased.

Question 10

What is time?

Answer 10

Time refers to how long you train for.
As fitness increases the length of time spent training may will increase

Question 11

what is type?

Answer 11

The type of training used.
For example: continuous training.
The training type must remain suitable to gain the specific fitness benefits that are required.

Question 12

what is circuit training?

Answer 12

A flexible form of training, and that it can be organised in a way to train many different components of fitness or to train a specific aspect.
For example: a circuit training program could be organised to train various components of fitness required by rugby players, (speed, power, strength,)

Question 13

what does circuit training involve?

Answer 13

Different exercises being organised in different areas of stations.
Each station can be completely different from the next.
Completion of all the stations is called a circuit.
It’s common that a circuit is designed to train different components of fitness and work on different muscles/body parts.

Question 14

advantages of circuit training

Answer 14

Exercise chosen can be simple to complex.
The circuit can be manipulated to train different things: for example, repeated contraction of a muscle/muscle group to train muscular endurance.
It can be varied to suit fitness level/age.
It’s easy to monitor and alter.

Question 15

disadvantages of circuit training

Answer 15

An appropriate amount of space is required.
It may require specialist equipment: for example, a medicine ball.
It is difficult to gauge an appropriate work

Question 16

what is continuous training?

Answer 16

Continuous training involves any activity that can be sustained without rest and repeated over and over.
For example: running walking rowing and swimming.

Question 17

what does continuous training do

Answer 17

It’s used to improve cardiovascular endurance and involves working at a constant rate of intensity.
It’s intended to work the aerobic energy system, therefore, the difficulty or intensity should be hard enough to stress the body with a suitable level of oxygen intake to ensure the exercise is aerobic.

Question 18

Advantages of continuous training

Answer 18

It can be done with little to no equipment: for example, going for a run.
It improves aerobic fitness.
Running can be done virtually anywhere.
It is simple to do – keep doing the same movement over and over.

Question 19

disadvantages of continuous training

Answer 19

It can be boring/tedious.
It can cause injury due to repetitive contractions .
It can be time consuming.
It does not always match the demands of the sport: for example, in basketball players do not run at one speed continuously.

Question 20

What is Fartlek training

Answer 20

It is generally used to improve cardiovascular endurance.
It is more varied than continuous training as the speed and intensity of varied.

Question 21

what is interval training/high intensity interval training

Answer 21

any training that involves alternating periods of work with periods of rest.
Involves periods of intense exercise coupled with periods of rest or low intensity exercise.

Question 22

advantages of HIIT training

Answer 22

Burn body fat and calories quickly.
It can be altered easily to suit the individual.
It can be completed relatively quickly.
Can improve the anaerobic anaerobic energy systems.

Question 23

Disadvantages of HIIT training

Answer 23

Extreme work can lead to injury.
High levels of motivation, I needed to complete the work.
It can lead to dizziness and nausea.

Question 24

Plyometric training what is it?

Answer 24

A type of training that is used to increase power.
Typically takes the form of bounding, hopping or jumping.
Plyometrics can be used by any athlete, who requires power, for example: a basketball player or triple jumper, using plyometrics to increase their leg power for jumping

Question 25

What is static stretching

Answer 25

When are structures carried out and held.
Away to increase flexibility.
Often performed as part of a warmup or cool down.
Issue improve their flexibility, for example: gymnasts and dances.

Question 26

Advantages of static stretching

Answer 26

increases flexibility.
It can be done by virtually any one.
It is relatively safe

Question 27

Disadvantages of static stretching

Answer 27

It can be time consuming to stretch the whole body.
Some muscles are easier to stretch than others.
Overstretching can cause injury.

Question 28

what is weight training?

Answer 28

Involves the use of free weights resistant machines or any object which can safely be lifted, it can be used by anyone.
Example : a tennis player may design a weight session to improve the muscles of the upper body and to increase power through shots.

Question 29

Advantages of weight training

Answer 29

it can easily be adapted for different fitness aims, for example: muscular strength, or muscular endurance.
It is relevant to all sports.
It is relatively straightforward to carry out.
Strength games can occur.

Question 30

disadvantages of weight training

Answer 30

Heavyweights can increase blood pressure.
Injury can occur if weights are too heavy or incorrect technique is used.
Calculating one rep max requires high levels of motivation.

Question 31

how do you remember aspects of safety when training? what are they?

Answer 31

SAFER

S- stretches should be completed as a part of a thorough warmup
A– appropriate intensity should be used.
F – footwear and clothing should be appropriate to allow support/movement.
ER- exercise and rest; allow appropriate rest in between exercise sessions

Question 32

What should a warm up include?

Answer 32

1. a gradual pulse raising activity.
   for example: fast walk/jog to increase the amount of oxygen to the working muscles
2. stretching- of all relevant muscles.
3. Skill-based practices: for example, will work in football.
4. Mental preparation: starting to get focused, using techniques to control arousal: for example, deep breathing

Question 33

How does an individual benefit from a warmup?

Answer 33

body temperature will increase ready for exercise.
Stretching will increase the range of movement possible.
There will be gradual increase in effort towards competition pace – gradually work up to the intensity required for the game.
You’ll be focused and psychologically prepared.
There will be less chance of suffering injury.
They’ll be an increase in the amount of oxygen being carried to the working muscles.

Question 34

what should a cool down include?

Answer 34

an activity to maintain an elevated breathing and heart rate; for example, walk or jog
A gradual reduction in intensity: for example, jog to light jog to walk
stretching of all main muscles, used in activity

Question 35

what are the benefits of cooling down?

Answer 35

It allows the body to start to recover after exercising.
It helps with the removal of lactic acid carbon dioxide and waste products.
I can help to prevent the delayed onset of muscle soreness, sometimes referred to as DOMS