Principles Of Training

Question 1

What’s the definition of principles of training

Answer 1

Guideline you must adhere to in order for your training programme to be effective

Question 2

What are the 2 acronyms?

Answer 2

SPORT
FITT

Question 3

Where does FITT come under?

Answer 3

Overload

Question 4

what does sport stand for?

Answer 4

Specificity
Progressive overload
Overload
Reversibility
Tedium

Question 5

Why does specificity stand for/do?

Answer 5

Making training specific to sport being played - muscle groups / energy systems used must be the same as the ones in the sport.
- replicate skills/movements
-components of fitness
-competitive element
-energy systems
-runners-distance they’re running e.g. 100m sprint : 75m x5 & 125m x7
Length of time 20min for 5k run

Question 6

What does overload stand for/do?

Answer 6

Placing more stress on the body than it’s used to
This can be done following FITT:
Frequency - how often you train
Intensity - how hard you train
Type - refers to training method being used
Time - how long you train for

Question 7

What does progressive overload stand for/do?

Answer 7

Gradually increasing amount of overload so that fitness gains occur without any potential injury
Ensures plateau in fitness levels do not occur:
Run…
Longer, further, faster, more reps, higher, heavier

Question 8

What does reversibility stand for / do?

Answer 8

Fitness levels will drop if you stop exercising due to injury boredom holiday etc
When you come back decrease intensity of training sessions

Question 9

What does reversibility stand for / do?

Answer 9

Fitness levels will drop if you stop exercising due to injury boredom holiday etc
When you come back decrease intensity of training sessions

Question 10

What does tedium stand for / do?

Answer 10

Refers to possibility of an athlete getting bored during training.
If training 8/4x a week tedium will gradually creep in
Training should be varied:
Train with music, friends and in a different location

Question 11

What does tedium stand for / do?

Answer 11

Refers to possibility of an athlete getting bored during training.
If training 8/4x a week tedium will gradually creep in
Training should be varied:
Train with music, friends and in a different location

Question 12

What is continuous training and who will use it?

Answer 12

-working for long periods of time at a steady pace without breaks

Question 13

Why are the advantages of continuous training?

Answer 13

No equipment needed
No skills involved
Improves aerobic c/v system
Can be done anywhere
Body improves at taking in oxygen and transporting it
Made sport specific

Question 14

What are disadvantages of continuous training?

Answer 14

Boring
Repetitive injury
Time consuming
Not always match demands of sport

Question 15

What’s HIIT training / intensity training?

Answer 15

Periods of work followed by periods of rest
HIIT has to be high intensity

Question 16

What can interval training be used for?

Answer 16

To improve/train anaerobic energy systems (can be adapted for both)

Question 17

What do you need to consider with interval training?

Answer 17

Duration of work period
Duration of recovery period
Intensity of work period
Number of rest periods

Question 18

What’s the advantages of interval training?

Answer 18

Burns fat quickly
Altered to suit individual
Improves energy systems
Quick to complete

Question 19

What’s the disadvantages of interval training?

Answer 19

Can lead to injuries (it’s extreme work)
Hugh level of motivation is needed
Can lead to dizziness/sickness

Question 20

What’s Fartlek training?

Answer 20

Swedish for speed play
Involves exercise often running that varies in: time, distance, effort, terrain, uphill, downhill.

Question 21

What’s the advantages of fartlek training?

Answer 21

Trains both the energy
No equipment is needed
Not tedious no real skill needed
Improves recovery times

Question 22

What’s the disadvantages of fartlek of training?

Answer 22

Need to be good at judging intensity your working at
Difficult to monitor progress

Question 23

What’s circuit training?

Answer 23

A series of exercises completed for a set time with rests in between each station in a circular fashion

Question 24

What’s the advantage of circuit training?

Answer 24

Can do it with freinds
Not tedious
Easy to monitor progress
not much equipment needed

Question 25

What’s the disadvantages of circuit training?

Answer 25

Needs space
May need specialist equipment
Difficult to gauge work:rest ratio at the start