Soc 5: Principles Of Training

Question 1

Specificity

Answer 1

Matching the training to the requirements of the activity

Eg: a striker footballer would need to practice his shooting. A center back would need good strength and passing

Question 2

Progressive overload

Answer 2

Gradually increasing the amount of overload so as to gain fitness without risk of injury
Eg: in the gym adding more weight each week eg 50 one week to 55 to 60 etc

Question 3

Target zone

Answer 3

This area between the minimum and maximum threshold of training

Question 4

How would you progressively overload…

Answer 4

For strength, overload training may mean lifting a weight at 60 to 80 percent of maximum effort.
Eg: If your one rep max is 120 kg your 60% to 80% would be 72kg to 96kg

Question 5

Individual needs

Answer 5

Matching training to the reauirements of an induvidual.

Question 6

Frequency

Answer 6

Means how often you train. Frequency can be adjusted to help you manage progressive overload. Frequency also overlaps with rest and recovery.
EG: you may go from running three times a week to four.

Question 7

Intensity

Answer 7

Means how hard someone trains. Intensity may vary in order to be of any benifit and to achieve improvement.
EG: intensity for a runner would mean raising your heart rate in the target zone

Question 8

Time

Answer 8

How long each training session must last in order to be of any benifit and to achieve improvement
EG: if you want to improve cardiovascular fitness you need to train for longer than 20min in your target zone.

Question 9

Type

Answer 9

Means the method of training to acheive particular goals. Type overlaps with the principle of specificity.
EG: sprinters train specifically to improve their speed.