Principles Of Training

Question 1

What does the SPORRT acronym mean?

Answer 1

S-Specifity
P-Progressive overload
O-Overload
R-Rest and recovery
R-Reversibility
T-Tedium

Question 2

The principle of Specificity states….

Answer 2

Trading must be specific to the sport or activity, the type of exercise requires and the particular muscle groups.

Question 3

What are some examples of specificity?

Answer 3

Marathon runners do mostly cardiovascular endurance exercises.
Power lifters do low rep, high intensity weight lifts.
Swimmers exercise “swim specific exercises”

Question 4

What does the principle of overload state?

Answer 4

Training must be raised to a higher level than normal to create the extra demands to which your body will adapt.

Question 5

The principle of overload can be done in 3 ways. What are they?

Answer 5

Increase the intensity
Increase the frequency
Increase the duration

Question 6

If you want to develop your physical fitness for any component you must….

Answer 6

Work the body systems harder than they are being worked at in the present.

Question 7

What does F.I.T.T stand for?

Answer 7

F- Frequency
I- Intensity
T- Time
T- Type of exercise

Question 8

What does S.MA.R.T stand for?

Answer 8

S- Specific
M- Measurable
A- Achievable
R- Realistic
T- Time phased

Question 9

What does MHR mean

Answer 9

Max Heart Rate

Question 10

What does RPE mean

Answer 10

Rate of Perceived Exertio

Question 11

How do you find your MHR

Answer 11

220-your age

Question 12

What does 10 mean on the RPE scale?

Answer 12

Maximum intensity

Question 13

What does 9 mean on the RPE scale?

Answer 13

Very hard intensity

Question 14

What does 7-8 mean on the RPE scale?

Answer 14

Vigorous - hard intensity

Question 15

What does 5-6 mean on the RPE scale?

Answer 15

Moderate to vigorous intensity

Question 16

What does 3-4 mean in the RPE scale?

Answer 16

Light to moderate intensity

Question 17

What does 2 mean on the RPE scale?

Answer 17

Light intensity

Question 18

What does 1 mean on the RPE scale?

Answer 18

Very light intensity

Question 19

If you want to work on your aerobic energy what intensity should you be working at?

Answer 19

5-8 RPE

Question 20

If you want to work on your anaerobic energy what intensity should you be working at?

Answer 20

7-10 RPE

Question 21

What does the progressive overload principle state?

Answer 21

Constantly overloading and the body adapting again is the principle of progressive overload.

Question 22

After an overload your body ….. adapts to cope ….. with the increased work.

Answer 22

After an overload your body body ADAPTS to cope MORE EFFICIENTLY with the increased work.

Question 23

If you want to become fitter you must overload again or else your physical fitness will?

Answer 23

Plateau

Question 24

How can you achieve progressive overload?

Answer 24

Increase weights (load)
Increase reps (volume)
Increase sets (volume)
Increase training frequency

Question 25

Progressive overload + Sufficient recovery =

Answer 25

Training adaptations, increased Baseline fitness

Question 26

You must allow your muscles time to ……. and your body time to …………..

Answer 26

You must allow your muscles time to recover and you body time to replace fuel it used up.

Question 27

A rest / recovery day could include?

Answer 27

Active rest

Question 28

What is active rest?

Answer 28

You train at a low intensity

Question 29

The harder you work at training

Answer 29

The more time you’ll need for rest and recovery

Question 30

Rest is?

Answer 30

The time given to recovery

Question 31

Recovery is?

Answer 31

The time required to repair damage to the body cause by training or competition

Question 32

Reversibility take place when

Answer 32

Exercise stops or slackens and the training benefits are lost.

Question 33

Most of the benefits of training are lost in?

Answer 33

4-8 weeks

Question 34

How can reversibility be prevented if an athlete is injured?

Answer 34

Early support and active rehabilitation

Question 35

If you want to maintain your physical fitness levels you must?

Answer 35

Continue to train

Question 36

If you stop training then…

Answer 36

Biological adaptations will be lost and you will lose your fitness benefits you’ve gained.

Question 37

To avoid tedium during any training programme you must?

Answer 37

Include variety to your exercises.

Question 38

Examples of variety to prevent tedium would be?

Answer 38

Using different training methods and/or venues.

Question 39

What is the aim of peaking

Answer 39

To be at your best/peak on the day of the competition

Question 40

Peaking covers the?

Answer 40

Final stages leading up to a competition

Question 41

In the period of peaking you perform?

Answer 41

Less work but at a high intensity. In the last 2 days you taper off to allow your muscles to recover.