principles of training

Question 1

what is progressive overload?

Answer 1

gradually increasing the overload of the workout to allow an athletes body to adapt to the stress so that they could improve in performance.

Question 2

what are the 3 factors that control progressive overload?

Answer 2

• increasing the frequency ( # of exercise/wk)
• increasing the intensity ( % of MHR)
• decreasing the duration

Question 3

what is specificity?

Answer 3

training that mimics the game. e.g striker for soccer - would practice scoring goals.

Question 4

what are the 3 factors of specificity?

Answer 4

• muscle specify (training specific muscle groups)
• movement specify (training muscle groups with movement that mimic game day moves)
• metabolic specificity (training in which energy group) aerobic training.

Question 5

how would a midfielder in soccer use muscle specificity in order to improve their performance on game day?

Answer 5

The athlete would train their leg muscles, hence: hamstrings, gastrocnemius and quadriceps

Question 6

how would a midfielder in soccer use movement specificity to their advantage?

Answer 6

they would pass around the ball.

Question 7

how would a midfielder in soccer use metabolic specificity to their advantage?

Answer 7

they would train their aerobic system, running for long distances. 45/

Question 8

what is reversibility?

Answer 8

when an athlete takes time off trying or decrease there trying this causes their muscles to adapt to not being pressured hence it will cause atrophy (shrinking of muscles).

Question 9

what are the 2 reasons athletes use a variety of training ?

Answer 9

• reduce boredom
• maintains motivation

Question 10

what is the training threshold?

Answer 10

the level to which an athlete must train at in order to enter an energy system

Question 11

what are the four factors of warming up?

Answer 11

• Callisthenics
• skill rehearsed
• general aerobic activity
• specific flexibility exercises

Question 12

why do athletes warm up?

Answer 12

• it helps to loosen their muscles - reducing risk of injury/ increases ROM
• mentally prepares athletes
• stimulates blood flow.

Question 13

why do athletes cool down?

Answer 13

to loosen muscles/ ligaments as they are tight after performance.

Question 14

what can be an exercise done to cool down?

Answer 14

light aerobic activity and stretching

Question 15

what are the 7 physiological responses to training?

Answer 15

• progressive overload
• warm up
• cool down
• reversibility
• specificity
• variety
• training threshold