Principles of Training

Question 0

Define ‘specificity’ and why it’s used

Answer 0

The training and exercises are specified and suited to a particular sport or activity to increase the effectiveness and progress of the athlete to improve fitness in the body parts the sport uses.

Question 1

Name all the principles of training

Answer 1

The key principles when planning a programme:
Specificity
Progression
Overload
Reversibility

Question 2

Define ‘progression’ and why it’s used

Answer 2

Work levels must increase in order for improvement to occur. Helps progress an athlete.

Question 3

Define ‘overload’ and why it’s used

Answer 3

When the body is placed under greater than normal stress for training adaptation to take place. Once the body has adapted to the stimulus a different stimulus is needed to continue the change.
I.e. The body must work harder to improve fitness

Question 4

Define ‘reversibility’ and it’s effects

Answer 4

The opposite effect to progression. Any progress or adaptation made during training will be lost once you stop training and you will lose fitness. Often caused by injuries.

Question 5

FITT

Answer 5

In planning a programme it is good to use the FITT principles to add detail:
Frequency- how often to train
Intensity- how hard to train
Time- how long to train for
Type- which methods of training to use

Question 6

Why should you balance your training load?

Answer 6

To avoid injury and fatigue and to ensure progression.

• rest periods
• intensity
• time
• frequency
• warm ups and cool downs

Question 7

Define threshold of training

Answer 7

A guide to how hard you need to train (time, intensity and type).
How hard you need to train till it becomes effective.

In order to train effectively you must know:

• your current level of fitness
• amount of anaerobic training required
• amount of aerobic training required

Question 8

What is MHR and how is it calculated?

Answer 8

Maximum heart rate
The highest heart rate someone can achieve.
220- age = MHR

Question 9

Define aerobic fitness, how to calculate it and why it’s used.

Answer 9

Another way of describing cardiovascular fitness and can be improved by working out your aerobic target zone.
60-80% of your MHR

You cross your aerobic threshold, the heart rate above which you gain aerobic fitness.

Question 10

Define anaerobic fitness, how to calculate it and why it’s used.

Answer 10

You can improve your anaerobic fitness, which includes strength, power and muscular endurance, by working in your anaerobic target zone.
80-100% of your MHR

Anaerobic thresholds is the heart rate above which you gain anaerobic fitness.

Question 11

Define oxygen debt

Answer 11

Is the amount of oxygen consumed during recovery above that which would normally be consumed during rest. This results from a shortfall of available oxygen during exercise.

Question 12

Define recovery rate

Answer 12

The time required for the pulse rate to return to normal after exercise.

Question 13

Combination training

Answer 13

Carrying out a variety of training types to improve all round fitness for their sport.

Question 14

Sets

Answer 14

Number of repetitions performed in groups.

Question 15

Repetitions

Answer 15

Number of times a weight is lifted in a row

Question 16

Training zone

Answer 16

The heart rate range within which a training effect should take effect on the body.

Question 17

One rep max

Answer 17

The maximum weight which you can lift once. Used to calculate training intensity in weight training

Question 18

Define tedium and why it’s used

Answer 18

When the situation becomes boring or tedious