Principles of training

Question 1

What is the principles of training

Answer 1

The PRINCIPLES of training are those rules which govern the outcomes to a training program.

Question 2

What is specificity of training and its role in a training program?

Answer 2

• Specificity is the process of replicating the characteristics of physical activity in training to ensure it benefits performance.
• Specificity of training is the main training principle that guides the development of your training program.

Question 3

What has to be done in specificity of training?

Answer 3

• A training program must stress the physiological systems (fitness components, energy systems and body parts) to achieve specific training adaptations (changes or improvements).
• The use of relevant energy systems, muscle groups, movement patterns/skills should be specific (relevant) to the sport.

Question 4

What has to be done for your training program to be a success?

Answer 4

• For your training program to be a success you must apply the specificity principle by selecting specific training methods that will develop the specific fitness you need.
• Within each training method you must choose specific exercises that will develop the specific body-part fitness that you need.

Question 5

What is progressive overload?

Answer 5

• Progressive overload or the overload principle governs all fitness training.
• If you want to improve, you must exercise at an intensity greater than your existing capacity, and this intensity must move towards your performance objective.
• If the training load exceeds the load to which the body is accustomed, the body will adapt physiologically so that a higher load is required for further improvement.

Question 6

What is the frequency of training?

Answer 6

The frequency of training relates to the number of training sessions per week; thus, it relates to how often we train.

Question 7

What is training improvements?

Answer 7

Training improvements are the summation of biological adaptations induced by the stress of regular exercise.

Question 8

Relationship between frequency of training and fitness improvement.

Answer 8

Generally, the more frequent the training, the greater the fitness improvement, although all programs must include rest days to allow the body to recover.

Question 9

What are the training frequency thresholds for fitness improvement, fitness maintenance and fitness development?

Answer 9

• For fitness to improve, the minimum number of sessions per week is three.
• However, fitness can be maintained in two sessions, or possibly one session, per week.
• Therefore, if you wish to develop a fitness component, you must train at least three times a week; if you wish to maintain a fitness component, you must train twice a week.

Question 10

Training frequency to improve aerobic capacity

Answer 10

To improve aerobic capacity, the ideal training frequency should be 4–5 days per week, although runners, swimmers and triathletes may need to increase this to 6–7 days per week.

Question 11

Is repeated training in a day more effective?

Answer 11

Training for two sessions per day is not necessarily more productive than training for only one session per day.

Question 12

Frequency of training with aim of improving strength, power and speed (anaerobic components)

Answer 12

To improve strength, power and speed (anaerobic components) requires less frequent training, with the ideal being 3–5 days per week.

Question 13

What is training intensity and how important is it?

Answer 13

• Training intensity refers to how hard each session will be.
• It has been described as the most important training variable and should be carefully monitored to ensure that training is effective, and that the athlete is working at the appropriate levels to gain fitness benefits.

Question 14

What determines the initial intensity and rate of overload of training?

Answer 14

depend on your beginning fitness, as identified in the pre-tests, and the long-term goals of the program

Question 15

What are some factors that indicate intensity/ ways of calculating?

Answer 15

Several different methods are listed below:
- Energy expended per unit time, e.g., 37.8 kJ/min
- Percentage of VO2max (e.g., 85% VO2max)
- Exercise heart rate, often called target heart rate (THR) or target training zone, is a percentage of maximum heart rate (MHR) (e.g., 80% maximum heart rate)
- Rate of perceived exertion (RPE) developed by Borg
- Most accurate: oxygen consumption and blood lactate levels (but requires expensive equipment: used for elite athletes).

Question 16

What is duration?

Answer 16

• Duration refers to the length of a training program or the length of each session.

Question 17

What are the duration thresholds for training effect development in general and specific to aerobic fitness improvements?

Answer 17

• The minimum duration of any fitness program to develop training effects is six weeks.
• Aerobic fitness improvements tend to take longer to develop than other fitness components.
• Ideally, therefore, aerobic fitness programs should run for not less than 12 weeks, and anaerobic fitness programs should run for 8–10 weeks.

Question 18

Detraining/ reversibility of training, how to prevent it?

Answer 18

Biological adaptations induced through training will be reversed over time if the stimuli that created the change are removed- if training ceases.

Therefore, it is essential that anyone involved in training, whether sport-related or health-related, never takes a complete break from training.

Even if you are injured, you still need to train the uninjured parts of your body so that you avoid detraining.

Question 19

What are maintenance periods?

Answer 19

Maintenance periods, during which training is of lower intensity or sessions are less frequent, are fine in the off-season or to allow physical and psychological recovery.

Question 20

are aerobic losses the same rate as strength losses?

Answer 20

Detraining affects all fitness components; however, aerobic (endurance) losses are more rapid than strength (power) losses.

Question 21

How long does it take for 5 months fo endurance training to be lost?

Answer 21

In fact, research shows that the results of 5 months of endurance training can be lost in 6–8 weeks.

Question 22

What is variety of training and why is it important?

Answer 22

• Variety relates to varying the training program to help to maintain motivation.
• Variety adds spice to your training program and helps to maintain your motivation.
• Initial gains in fitness are made quickly.
• However, fitness levels tend to build up, then reach a plateau, i.e., stay at one level.
• Plateau performances may last for varying lengths of time.

Question 23

How can plateaux during a season be shortened?

Answer 23

vary training sessions by:
- Vary how you train e.g., aerobic capacity can be developed through swimming, running, floor classes or circuit training, if the specificity principle is not violated.
- Vary where you train e.g., do beach runs, hill runs, park runs, road runs; train in the gym; swim at the local pool.
- Vary how hard you train e.g., 2 easy days, 1 hard day, 2 easy days, and so on.
- Vary the selection of people you train with e.g., schoolmates, friends, family, teammates, workmates.

Question 24

What is the individuality of training?

Answer 24

The Individuality of Training Principle dictates that training should be adjusted according to each athlete’s individual characteristics and needs.

Question 25

What are some of the characteristics that shapes the individuality of athletes?

Answer 25

Age
Gender
Fitness
Stage of skill development
Previous experience/injuries
Psychological factors such as motivation and goals, etc.

Question 26

What is the aim of considering the individual differences of athletes?

Answer 26

The aim of considering the athletes’ individual differences is to capitalize on their personal strengths, strengthen their weaknesses and to help them maximise their genetic potential.

Question 27

What is diminishing returns?

Answer 27

The law of diminishing returns states that the gains in fitness become smaller and smaller over time, as your fitness or skill levels increase.

This principle states that for any athlete:
Gains in fitness are more rapid early in a program, and later gains are more difficult to achieve
Gains are most rapid for those who begin a program with a lower level of fitness, whereas those with a solid fitness base gain more slowly.

Question 28

What are some of the principles of training?

Answer 28

Specificity
Progressive overload
Frequency
Intensity
Duration
Detraining/ reversibility
Variety
Individuality
Diminishing returns