Training principals

Question 1

Training principals

Answer 1

Specificity
(nature of activity, positions + roles)
intensity
duration
frequency
progressive overload
reversibility

Question 2

Specificity

Answer 2

Training relevant to the energy system, position-specific movements and fitness requirements of an activity. This information is gathered through a games analysis to understand the specific demands of the sport. Athletes get what they train for – swimming training does not improve cricket skills

Question 3

Specificity examples

Answer 3

Energy System usage should be identified for the sport & for each individual position. This enables the appropriate training method to be selected.
Aerobic – continuous, fartlek or long interval training
Anaerobic –plyometrics training

Question 4

Progressive overload

Answer 4

the planned, gradual increase in training load to ensure that fitness continues to be optimized
If overload is not applied, we see a plateau in performance

Question 5

Overload can be applied by

Answer 5

Increasing the number of repetitions
Increasing the number of sets
Increasing the distance
Increasing the intensity within the set zone
Increasing the duration of work
Decreasing the amount of rest

Question 6

Frequency

Answer 6

The number of times training occurs in a given period. Aerobic training for beginners requires 3 sessions per week to improve
EG: Endurance athletes may train 5-6 x per week due to the submaximal nature of training
EG Anaerobic training (strength, muscular power, plyometrics etc.) takes place 3 - 5 x per week. Due to the increased intensity, greater recovery time is required between sessions (EG Soreness)
Recovery is important

Question 7

Intensity

Answer 7

The magnitude of exertion required for training, measured in a range of ways. Measured using following:
Heart-Rate (%HR max)
Oxygen uptake (%VO2 max)
Lactate concentration
Maximal speed
Rating of perceived exertion charts (RPE)

Question 8

Duration

Answer 8

The length of training time one trains for. It can be the time spent during each session (minutes) or the total program (weeks or months)

20 minutes duration is required to make aerobic gains in a continuous activity. Anareobic gains can be immediate but usually 6-10 weeks

Question 9

Reversibility

Answer 9

The loss of physiological performance (detraining) occurs as a result of a person terminating or scaling back a regular training program
This usually starts in the first 1-2 weeks and increases the longer the athlete remains out of training. Can ccur through injury. Cross training also allows athletes to rest various muscle groups used during the season whilst still retaining their aerobic base.