S2L1 - Principles of Exercise Training

Question 1

What are the 5 principles of training?

Answer 1

• Individuality
• specificity
• Reversibility
• Progressive Overload
• Variation

Question 2

What is the principle of individuality?

Answer 2

the affect of genetics, variations in cell growth rates, metabolism, CR+Neuroendocrine regulation on training and performance

Question 3

What is the principle of specificity?

Answer 3

exercise adaptations should be specific to mode and intensity of training - programme must stress most important physical system for the specific sport.
- adaptations specific to type, intensity, volume

Question 4

what is the principle of reversibility?

Answer 4

detraining reverses gains made - period of inactivity will decrease the effects of exercise

Question 5

What is the principle of progressive overload?

Answer 5

increasing the demands of the body to make further improvements.
* muscle overload - muscles loaded beyond normal loading for improvement

Question 6

what is the difference between overreaching and overtraining?

Answer 6

overreaching = going beyond capability a decrement in performance then benefits occur over time
overtraining = decrements too steep for body to recover for next session –> decreasing performance

Question 7

What is the principle of variation?

Answer 7

= the principle of periodisation. systematical changes to one or more variables to keep training challenging. changes:
* intesity
* volume
* technique
* tactics
* changes in exercise modes

Question 8

what are macro, meso and micro cycles?

Answer 8

• macrocyle = 12 weeks, overall training keeps increasing
• mesocycle = 4 weeks, an increase and decrease in load over period
• microcycle = 1 week, decrease and increase in load over 7 days

Question 9

How should frequency, duration and training change leading up to a race?

Answer 9

intensity and volume are inversely related:
- if volume increases, intensity should decrease
- if intensity increases, volume should decrease
- an increase in both could lead to negative effects

Question 10

what is periodisation?

Answer 10

prepatory phase (mesocycle 1) = a focuse on volume. low intensity domain
pre-comp and comp phase (mesocycle 2+3) = a focus on intensity and technique. train arround MLSS

Question 11

What is tapering and why is it used?

Answer 11

= reduction in training volume and intesity to enhance performance, 4-28days prior to competition
- to allow muscles to repair
- to allow replenishment of glycogen stores