Principles of Training

Question 1

What are the 6 principles of training? (SPORTI)

Answer 1

• Specificity
• Progressive Overload
• Over-training
• Reversibility
• Thresholds of training
• Individual needs

Question 2

Specificity

Answer 2

• Matching training to particular requirements of activity

- Make sure it’s appropriate for the sport and training the right body systems and muscles

Question 3

Progressive overload

Answer 3

• Gradually increasing amount of work in training so fitness gains occur without potential injury
• Apply FITT principle

Question 4

Over-training

Answer 4

• Doing too much training, can lead to injury and prevent improvement
• Can be due to: inadequate rest, sessions too long, workload too high

Question 5

Reversibility

Answer 5

• Any improvement/change because of training is reversed when you stop
• Negative impact on performance

Question 6

Thresholds of training

Answer 6

• Relevant thresholds of training needs to be set for requirements of activity using Karvonen Formula
• Need to train within target zone to maximise fitness adaptations
• Anaerobic (80-90%)
• Aerobic (60-80%)

Question 7

Individual needs

Answer 7

• Matching training to requirements of individual
• PAR-Q
• Age, gender, fitness level, injuries, body shape, sport, weight, height

Question 8

FITT principle

Answer 8

• Frequency- how often you train
• Intensity- how hard you train
• Time- how long you train
• Type- closer match between training and activity