Principles of training

Question 1

what are principles

Answer 1

factors we have to consider when creating a training program

Question 2

what are the principles of training

Answer 2

individual needs
specifity
progressive overload
rest and recovery
frequency
intensity
time
type
overtraining
reversibility

Question 3

what is individual needs

Answer 3

matching training to the needs of the athlete

Question 4

what is specificity

Answer 4

matching training to needs of the sport

Question 5

whats progressive overload

Answer 5

gradually increasing the amount of overload to ensure fitness gains without risk of injury

Question 6

what is rest and recovery

Answer 6

time allocated to recovery, required for body damage to repair due to training or competition

Question 7

what it frequency

Answer 7

how often you train

Question 8

what is intensity

Answer 8

how hard you train

Question 9

what is time

Answer 9

how long you train

Question 10

what is type

Answer 10

linked to individual needs and needs of sport for altering exercise

Question 11

what is overtraining

Answer 11

training too hard and not allowing recovery time

Question 12

what is reversibility

Answer 12

loss of fitness due to stopping injury

Question 13

what are the two principles to avoid

Answer 13

overtraining
reversibility

Question 14

what is a training threshold

Answer 14

a safe and effective level to train at

Question 15

what may happen if you train below your threshold

Answer 15

there will be little impact on improving fitness

Question 16

what may happen if you train above your threshold

Answer 16

you may get an injury

Question 17

what is the aerobic target zone

Answer 17

60-80% max heart rate

Question 18

what is the anaerobic target zone

Answer 18

80-90% max heart rate

Question 19

how do you work out aerobic target zone

Answer 19

220 - age
0.6 x answer
0.8 x answer

Question 20

what is an issue with using someones max heart rate for thresholds

Answer 20

as their target zone may differ due to lifestyle, health conditions, injury, illness, active levels, medication

Question 21

what is Karvonen’s formula

Answer 21

max heart rate (220-age)
max - resting heart rate = heart rate reserve
(reserve x target zone (e.g 0.6) + resting = target zone

Question 22

why is Karvonen’s formula better

Answer 22

as it accounts for differences, and uses resting heart rate as well as being more sophisticated

Question 23

why is a warm up important

Answer 23

it prevents injury
improves performance
practices skills before event
psychological preparation

Question 24

what are the phases of a warm up (+ timings)

Answer 24

cardiovascular section- to increase oxygen to muscles (10-15 mins)
stretching - dynamic and static - particularly in areas used (10s per stretch)
skills specific - skills based practice based on sport and position (5-10 mins)

Question 25

why is a cool down important

Answer 25

helps remove waste products
prevents delayed onset of muscle soreness (DOMS)
brings body temp down safely
gives a chance to relax and reflect on performance

Question 26

phases of a cool down (+ timings)

Answer 26

reverse cardio - to bring heart rate back to resting gently (5-10 mins)
stretching - static (hold each stretch for 30s)
relaxation - breathing - especially for high intensity activities (10-15 mins)