principles of training

Question 1

why are the principles of training important

Answer 1

to make sure an individual is training the right amount and to make sure training is right for the individual to provide the best results

Question 2

what does FIRSTOP stand for

Answer 2

FITT
Individual needs
Reversibility
Specific
Threshold of training
Overtraining
Progressive overload

Question 3

whats progressive overload

Answer 3

gradual increasing training overtime

Question 4

what specificity

Answer 4

training to the particular requirements of an activity
training the right muscle groups rather than areas that have little impact on your activity

Question 5

what are individual needs

Answer 5

training to a specific requirements of the individual (not the activity)
e.g. two football players play in the same position with different fitness levels. They should not be recommended the same fitness programme

Question 6

whats overtraining and what are the reasons it may be due to

Answer 6

to much training, which can lead to injury and prevent improvement
may be to do with not enough rest time, making sessions too long, using a workload which is to high etc.

Question 7

what are the 4 components of FITT

Answer 7

frequency - how often you train, should be gradually increased, training more frequently can lead to improved performance
intensity - how hard you train, should be increased gradually, higher intensities can lead to improved performances
time - how long you train for, should be gradually increased, training for longer can lead to improved performance
type - type of training, closer type of training to activity leads to better improvement of performance

Question 8

whats reversibility

Answer 8

any improvements or change that takes place as a consequence to training will be reversed when you stop training - could be due to injury or holiday

Question 9

what are the thresholds of training

Answer 9

training within your target zone - to maximise results you should train within the correct training zone
if your activity has high intensity work you should train higher up the threshold in the anaerobic zone - 80-90% of MHR
if your activity contains low intensity work you should train lower down the threshold, in the aerobic zone - 60-80% of MHR

Question 10

how do you calculate MHR

Answer 10

220 - age