principles of training

Question 1

what are the 4 main principles of training + extra one

Answer 1

-specificity
-progression
-overload
-reversibility
- variance

Question 2

what is specificity

Answer 2

• training must be specific and relevant to the sport/activity

Question 3

what is progression

Answer 3

• training must become progressively more difficult
• performer should make ore demands to the body

Question 4

what is overload

Answer 4

• the body must be worked harder than normal in order to improve
• there must be stress and discomfort in order to adapt

Question 5

what is reversability

Answer 5

• performance can deteriorate if training stops or decreases in intensity
• then any fitness gains will be lost and muscular strength will decrease

Question 6

what is muscular atrophy

Answer 6

the muscles decreasing in size due to lack of training

Question 7

what is FITT

Answer 7

-frequency
-intensity
-time
-type

Question 8

what is continuous training

Answer 8

training that involves activity without rest intervals

Question 9

what are the components of fitness developed in continuous training

Answer 9

muscular and cardiovascular endurance

Question 10

what is fartlek training

Answer 10

-training which varies in intensity and duration
-consists of intense effort alternating with a lower intensity

Question 11

what components of fitness are developed in fartlek training

Answer 11

-speed
-cardiovascular and muscular endurance

Question 12

what is interval training

Answer 12

training that incorporates periods of exercise and rest

Question 13

what components of fitness are developed in interval training

Answer 13

-speed
-cardiovascular endurance

Question 14

what is circuit training

Answer 14

a series of exercise performed at stations that focus on different muscle groups

Question 15

what are the components of fitness developed in circuit training

Answer 15

-muscular endurance
-strength

Question 16

what is weight training

Answer 16

training that uses free weights and resistance machines

Question 17

what components of fitness are developed in weight training

Answer 17

-strength
-power
-muscular strength

Question 18

what is plyometric training

Answer 18

training that uses jumping, hopping and bounding

Question 19

what component of fitness is developed in plyometric training

Answer 19

power

Question 20

what is HITT training

Answer 20

exercise that alternates between high intensity and periods of recovery

Question 21

what components of fitness are developed in HIIT training

Answer 21

muscular and cardiovascular endurance

Question 22

what are the 5 stages of a warm up

Answer 22

1. pulse raiser
2. mobility
3. stretching
4. dynamic movements
5. skill rehearsal

Question 23

what is the purpose of a warm up

Answer 23

to prepare the body for exercise and prevent injury

Question 24

what are the two stages of a cool down

Answer 24

• low intensity exercise
• stretching

Question 25

what is the purpose of a cool down

Answer 25

to return the body back to normal following exercise

Question 26

what is achieved in the warm up

Answer 26

- body/muscle temperature increase - heart rate increases - blood flow to muscles increase - flexibility of ligaments and tendons increases - speed of muscular contractions increase

Question 27

what is achieved in the cool down

Answer 27

- lowers the heart and breathing rate - lowers body temperature - circulate blood which helps get rid of lactic acid - prevents joint and muscle soreness

Question 28

what are the advantages of continuous training

Answer 28

- Highly effective for long distance athletes. - Needs only a small amount of equipment - Good for cardiovascular fitness

Question 29

what are the disadvantages of continuous training

Answer 29

- It can be very boring - It doesn't improve anaerobic fitness

Question 30

what are the advantages of fartlek training

Answer 30

- Good for sports that require changes in speed - Easily adaptable to suit different fitness levels

Question 31

what are the disadvantages of fartlek training

Answer 31

- Its easy to skip the harder parts - Difficult to know how hard someone is trying

Question 32

what are the advantages of interval training

Answer 32

- Quick and easy to set up - Can mix aerobic and anaerobic exercise to replicate team games

Question 33

what are the disadvantages of interval training

Answer 33

- It can be boring - It can be hard to keep going when you get fatigued

Question 34

what are the advantages of circuit training

Answer 34

- quick and easy to set up - can be adjusted to be specific for certain sports

Question 35

what are the disadvantages of circuit training

Answer 35

-requires participant to be motivated to get the most out of it

Question 36

what are the advantages of weight training

Answer 36

- can be adapted to suit different sports - can target muscle groups to strengthen

Question 37

what are the disadvantages of weight training

Answer 37

-can cause muscle soreness -can cause injury if the incorrect technique is used

Question 38

what are advantages of plyometric training

Answer 38

- easy to set up -very effective in developing power

Question 39

what are disadvantages of plyometric training

Answer 39

-can put a lot of stress on the body -can cause injury if the incorrect technique is used

Question 40

what are the advantages of HIIT training

Answer 40

-intense but short in duration -improves the ability of the muscle to burn fat -exercises can be chosen to suit the sport

Question 41

what are the disadvantages of HITT training

Answer 41

-can cause muscle soreness -can cause injury if the participant has low fitness