Principles Of Training

Question 1

What are the principles of training?

Answer 1

Activities should include them so improvements can be made.

Golden rules for making training work

Question 2

How do we know if the principles of training are effective?

Answer 2

Adaptations should occur and we shouldn’t get injured.

Question 3

What are the different principles of training?

Answer 3

Specificity 
Progression 
Overload 
Reversibility 
Recovery

Question 4

What is specificity?

Answer 4

Training needs to be relevant for your chosen activity.

You need to consider whether you are using the same energy system, muscle fibre type, skills and movements. The intensity and duration of the training should also be similar to your activity.

Question 5

What is progressive overload?

Answer 5

Where the performer gradually trains harder throughout their training programme because their fitness improves

Question 6

Why is it important to not overload too much?

Answer 6

Increases risk of injury if not done gradually

Question 7

What’s an example of progressive overload?

Answer 7

A performer who wishes to improve their power, will be lifting heavier weights at the end of their training programme compared to the start. This is because every few weeks the amount of weight lifted will be increased.

Question 8

What is reversibility?

Answer 8

If training stops then the adaptations that have occurred as a result of the training programme will deteriorate.
Often referred to as detraining.

Question 9

What is recovery?

Answer 9

Rest days are needed to allow the body to recover from training.

Question 10

What has research shown?

Answer 10

The 3:1 ratio should be used where the performer trains hard for three days and then rests for one.

Question 11

Why are the FITT principles needed?

Answer 11

To improve performance

Question 12

What are the FITT?

Answer 12

Frequency
Intensity
Time
Type

Question 13

What is frequency?

Answer 13

Train more often

Question 14

What is intensity?

Answer 14

Train harder

Question 15

What is time?

Answer 15

Time spent training needs to gradually increase

Question 16

What is type?

Answer 16

Using different forms of exercise maintains motivation bu the type chosen needs to be relevant to your activity.

Question 17

What are adaptions?

Answer 17

A change that takes place in the body as a result of training.

Question 18

What is periodisation?

Answer 18

Dividing the training year into specific sections for a specific purpose.

Question 19

What cycles does periodisation divide training into?

Answer 19

Macrocycle
Mesocycle
Microcycle

Question 20

What is the macrocycle?

Answer 20

Period of training involving a long-term performance goal

Question 21

What’s an example of the macrocycle?

Answer 21

In rugby, it may be the length of the season or for an athlete it could be four years as they build up for the next olympics.

Question 22

What is the macrocycle made up of?

Answer 22

The preparation period
The competition period
The transition period

Question 23

What is the preparation period?

Answer 23

Similar to pre-season training, where fitness is developed.

Question 24

What does the preparation period involve?

Answer 24

General conditioning and the development of fitness levels

Question 25

What is the competition period?

Answer 25

The performance period where skills and techniques are refined.

Question 26

What does the competition period involve?

Answer 26

Performer refines skills and technique

Maintains fitness levels

Question 27

What is the transition period?

Answer 27

The end of the season where the rest and recovery takes place

Question 28

What does the transition period involve?

Answer 28

Allows an athlete to recharge physically and mentally and ensures an injury-free start to the forthcoming season.

Question 29

What is the mesocycle?

Answer 29

Usually a 4-12 weeks period of training with a particular focus such as power.

Question 30

What’s an example of the mesocycle?

Answer 30

A sprinter will focus on power, reaction time and speed

An endurance athlete will focus more on strength endurance and cardio-respiratory endurance.

Question 31

What is the microcycle?

Answer 31

The description of a week or a few days of training sessions. It’s repeated throughout the length of the mesocycle.

Question 32

What’s an example of the microcycle?

Answer 32

What a basketball player may do from Monday to Sunday including rest days.

Question 33

What is tapering?

Answer 33

Reducing the volume and or intensity of training prior to competition.

Question 34

What is peaking?

Answer 34

Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition

Question 35

When does tapering occur ?

Answer 35

Usually a few days beforehand, but can depend on the event or type of competition

Question 36

Why is tapering important?

Answer 36

Allows for peaking

Question 37

Why is peaking at the right time important?

Answer 37

Need to ensure it occurs in a certain timeframe so the performer can benefit from the removal of training-induced fatigue but reversibility has not yet come into effect.

Question 38

What is double periodisation?

Answer 38

Some athletes need to peak more than once in a season.

Question 39

What’s an example of double periodisation?

Answer 39

A long-distance athlete may want to peak in winter during the cross-country season and then again in the summer on the track.