The Principles Of Training

Question 1

What are the Principles of Training?

Answer 1

Individual Needs
Specificity
Progressive Overload

Question 2

What is meant by Individual Needs?

Answer 2

No two PEPs should be the same as training should. Match the needs. Of each individual. The performer’s age, level of fitness, likes and dislikes, the performer’s access to facilities and amount of time and money they have should influence how a performer organises their training.

Question 3

What is meant by Specificity?

Answer 3

Matching the training to the type of activity. For example, a marathon runner wouldn’t train by weightlifting but by endurance running each week.

Question 4

What is meant by Progressive Overload?

Answer 4

Gradually increasing the amount of excercise over time to gain fitness without the risk of injury.

Question 5

What can be used to achieve progressive overload?

Answer 5

FITT
F - Frequency (increase training from once to twice a week)
I - Intensity (increase how hard you train) e.g. weightlifter might increase the weight
T - Time (increase how long you train for)
T - Type (matching the type of training to the activity) e.g. a sprinter would focus on their speed

Question 6

What is the difference between Progressive Overload and Overtraining?

Answer 6

Overtraining is exercising so much that you either become injured or bored. Progressive Overload is gradual and allows you to gain fitness without injury (or boredom)

Question 7

What is Reversibility?

Answer 7

The fact that if you stop training, your level of fitness will reverse. Use it or Lose it!

Question 8

What are the Training Zones and what are they for?

Answer 8

Anaerobic and aerobic training zones - 80%-90% and 60%-80% of one’s maximum heart rate respectively.
Aerobic is for endurance e.g. Long distance running
Anaerobic is for quick, explosive power e.g. sprinting, shot put

Question 9

How would you calculate your maximum heart rate?

Answer 9

The Karvonen formula:

220 - age = maximum heart rate