Principles of training (SPORR)

Question 1

Why do athletes follow the principles of training?

Answer 1

• The principles of training are followed to ensure that improvements are made to an athlete.

Question 2

What are the principles of training? (SPORR)

Answer 2

• Specificity.
• Progression.
• Overload.
• Reversibility.
• Recovery.

Question 3

1. Specificity

Answer 3

• Training should be relevant to your chosen activity.
• Things that should be considered:
  1. Energy systems used.
  2. Muscle fibre type used.
  3. Intensity and duration of sessions.
  4. Skills and movements.

Question 4

2. Progression

Answer 4

• Training adaptations should be gradual.
• This is to prevent potential injuries.

Question 5

3. Overload

Answer 5

• Overload is used to allow for progression to take place.
• The FITT principle is used here.
  1. Frequency
  2. Intensity
  3. Time
  4. Type

Question 6

FITT principle (more detail)

Answer 6

Frequency
- How often.

Intensity
- How hard
- Increasing weight, reps, sets, time of interval, % of max HR.

Time
- How long for (the session).

Type
- Type of training should be relevant to activity/ sport.
- Specific to what you’re trying to improve.

Question 7

4. Reversibility

Answer 7

• If you stop training or become injured reversibility will take place.
• This is where improvements are lost.
• Also known as detraining.

Question 8

5. Recovery

Answer 8

• Recovery time is vital to ensure that the body has time to replenish and repair.
• A ratio of 3:1 should be used.