Principles Of Training

Question 1

specificity

Answer 1

training must be relevant if it is to bring about related adaptations. e.g. it must link to energy system demands of performance.

Question 2

progressive

Answer 2

as the body adapts to training, the frequency, intensity or duration of activity is gradually increased to maintain adaptation.

Question 3

overload

Answer 3

the body should be made to work harder than normal to create a training adaptation.

Question 4

reversibility

Answer 4

training must be maintained, to avoid loss of training adaptations during a period of inactivity.

Question 5

moderation

Answer 5

an appropriate level/balance/intensity of training is undertaken in order to gradually gain the adaptations and avoid overuse injury.

Question 6

variance

Answer 6

a range of training activities must be included to prevent boredom / maintain motivation.

Question 7

periodisation

Answer 7

training must be systematically structured to reflect long, medium and short term goals, so that peak performance is reached at the correct time.

Question 8

FITT principles

Answer 8

Frequency - how often
Intensity - how hard
Time - how long
Type - method of training

Question 9

Macrocycles

Answer 9

A long-term training plan (typically over one year) to reach a long-term goal

Question 10

Mesocycles

Answer 10

A mid-term training plan (typically over 10 weeks) to reach a mid-term goal. There are several mesocycles in a macrocycle.

Question 11

Microcycles

Answer 11

A short-term training plan (typically over one week) to reach a short-term goal. There are several microcycles in a mesocycle.

Question 12

Preparatory Phase

Answer 12

Can be split into two parts.
-Off-season, where the main focus is rest and recovery but still maintain base fitness levels and the Pre-season
-where the main focus is on regaining levels of fitness with intense training.

Question 13

Competitive Phase

Answer 13

Training during the competitive phase will be directed around maintaining fitness and developing skills/tactics for competition. Performers will taper their training to avoid injury.

Question 14

Transition Phase

Answer 14

Recovery from the competitive season and time for treatment of injuries.

Question 15

tapering

Answer 15

•Tapering is a gradual reduction of training volume in the time immediately before the major competition. This competition may be the long term goal of the macrocycle.
•Tapering includes extending relief periods in interval training, or rest between sets in weight or interval training
•Fuel stores such as muscle and liver glycogen are maximised, allowing for higher intensity exercise for longer