Topic 1.1.4: Physical activity as part of your healthy, active lifestyle. Principles of training

Question 1

Name the principles of training

Answer 1

Individual Needs/ differences

Specificity

Progressive overload

Rest and Recovery

Reversibility

FITT

Question 2

What would you take into account during a Personal Exercise Programme (PEP)

Answer 2

Body Build, The sport (and position played) and aims.

Question 3

What does ‘Specificity’ mean?

Answer 3

Matching training to the requirements of an activity.

Question 4

What is ‘Progressive Overload’?

Answer 4

Gradually increasing the amount of overload so as to gain fitness without the risk of injury.

Question 5

‘Progressive Overload’ is often mistaken for training too hard or too much, what does it mean?

Answer 5

Working at a higher range of intensity than the minimum threshold of training while staying below the maximum threshold of training (the target zone)

Question 6

What does each ‘Rest’ and ‘Recovery’ mean?

Answer 6

Rest: the period of time allotted for recovery Recovery: the time required to repair damage to the body caused by training or competition

Question 7

Why must ‘Rest’ be included in a personal exercise programme?

Answer 7

To allow time for recovery and adaption.

Question 8

What is ‘adaption’ in Rest and Recovery?

Answer 8

The body reacting to shard training session by increasing its ability to cope with future punishing training sessions.

Question 9

Why is the FITT Principle used as a guide in a PEP?

Answer 9

To help you in planning a programme to get the most out of it as safely as possible.

Question 10

What does each letter in FITT mean?

Answer 10

Frequency, Intensity, Time and Type

Question 11

What does ‘Frequency’ mean in FITT?

Answer 11

Planning how often you train

Question 12

What is ‘Intensity’ in FITT?

Answer 12

How hard someone trains

Question 13

What is ‘Time’ in FITT?

Answer 13

How long each training session must last in order to be of any benefit and to achieve improvement

Question 14

What is the role of ‘Type’ in FITT?

Answer 14

The method(s) of training chosen to achieve a person’s particular goals

Question 15

What is ‘Reversibility’?

Answer 15

Gradually loosing fitness instead of progressing or remaining at the current level of fitness

Question 16

Why is ‘Reversibility’ a principle you don’t want to used during a training programme?

Answer 16

You lose fitness if you stop training

Question 17

Which one of the following statements is false?

A: The components of the FITT principle are Frequency, Interval, Time, Type

B: The FITT principle overlaps with the principle of Specificity

C: Reversibility can result in a drop in fitness levels

D: The principle of Individual Differences considers the needs of the individual rather than just the sport

Answer 17

C: Reversibility can result in a drop in fitness levels

Question 18

Name and briefly explain the principle of training a person should apply in order to safely improve her fitness (2 marks)

Answer 18

Progressive overload (1)

Gradually increasing trainig so fitness improves without the risk of injury (1)

Question 19

The FITT principle if a principle of training

Which part of the FITT principle overlaps with the principle of specificty

A: Type

B: Time

C: Frequency

D: Intensity

Answer 19

A: Type

Question 20

Tai and Aran both play Hockey. Tai plays for the girls’ 1st team and Aran plays in the boys’ 2nd team. Tai also plays for a team outside of school

State two reasons why Tai and Aran’s school coach applies the principle of training individual differences to their PEPs (2 marks)

Question 21

Which one of the following principles of training will a student have applied in their PEP which results in resting heart rate decreasing over time?

A: Specificty

B: Progressive overload

C: Reversibility

D: Rest and recovery

Question 22

Rob and Imran make sure their training matches the needs of their activity. Which principle of training does this relate to?

Answer 22

Specificty