principles of training

Question 1

what are the 7 principles of training?

Answer 1

moderation

reversibility

specificity

variance

overload

progression

periodisation

Question 2

moderation

Answer 2

gradual increase in workload will ensure injury avoided

Question 3

reversibility

Answer 3

if training levels are not maintained, the benefits gained will regress

Question 4

specificity

Answer 4

training should best replicate the type of activity and energy systems used in performance

Question 5

variance

Answer 5

varying the type of activity undertaken can help to increase training effects, reduce boredom and prevent overuse injuries

Question 6

overload

Answer 6

the system must be overloaded in order for adaptations to take place

Question 7

progression

Answer 7

overload needs to be applied gradually to ensure for adaptations to take place

Question 8

periodisation

Answer 8

the organised division of training into a number of specific blocks or phases to ensure you peak at the right time and avoid injury

Question 9

example of an overuse injury

Answer 9

tennis elbow

Question 10

what is a single and double periodised year?

Answer 10

single: one peak

double: two peaks
e.g.
- trials and competition

Question 11

how should progression take place

Answer 11

progression should be steady and consistent

the quicker you gain the quicker you lose

Question 12

what factors should you confided when planning a training programme?

Answer 12

testing:
- training intensity will be based on a set of test results and progression can be monitored by performing mid-programme and post-programme tests

warming up:
- pulse raiser and mobility to prepare the body for exercise and reduce the risk of injury

cooling down:
- pulse lowering sessions to prepare the body for rest

Question 13

what are the three periodisation cycles

(how long they are + examples)

Answer 13

macrocycle
- the whole programme
- long term training programme with a long term goal
- 1 year
- getting a PB at the national championships

mesocycle
- usually 4-6 weeks with a mid term goal
- developing aerobic capacity

microcycle
- short term training programme with a short term goal
- 1-3 weeks
- improving spring starts

Question 14

what are the periodisation phases

Answer 14

preparatory

competitive

transition

Question 15

preparatory phase

Answer 15

phase 1
- off season, developing a foundation to build on in the second phase
- consists of: aerobic training, core development, mobility, strength and conditioning

phase 2:
- pre season
- progressive overload is main focus, intensity of training is gradually increased

Question 16

competition phase

Answer 16

phase 3:
- training load reduces and rest days become important
- maintaining fitness and paying attention to avoid injury

phase 4:
- tapering (2-3 weeks prior to main competition)
- training load is gradually decreased and recovery is increased to ensure performer is in peak condition

Question 17

transition phase

Answer 17

focus is rest

often the performer will take part in activities which add variation to their training whilst trying to maintain levels of aerobic fitness