training principals

Question 1

What does SID OF MI DVD stand for?

Answer 1

S= specificity 
I= Intensity 
D= duration 
O= Overload 
F= Frequency 
M= Maintenance 
I= Individuality 
D= Detraining 
V= Variety 
D= Diminishing Returns

Question 2

Define Specificity

Answer 2

Tailoring a program to the specific need of the sport and the athletes position. This is one reason why activity analysis is important

Question 3

Define Intensity

Answer 3

Refers to the level of exertion applied during the work phase of the training. Ways to measure include %HR, %VO2-Max, Rating of perceived exertion, or accelerometer

Question 4

Define Duration

Answer 4

Periodisation of training, the organisation of training into blocks. Macrocycle= long periods 12+months.
Mesocylce= segment of macrocycle, 3-6 weeks.
microcycle= 1< week
allows for planned peaking and tapering.

Question 5

Define Overload

Answer 5

A planned increase in training stimulus to cause position long term adaptations. When an athlete becomes accustomed to a stimulus, adaptations will plateau. Should be a 10% increase in intensity or duration

Question 6

Define Frequency

Answer 6

In order to improve a fitness component must be performed 3+ times a week. strength training should be performed no more than 4 times per week in order to avoid muscle breakdown and injury. suitable recovery time should be allowed for.

Question 7

define maintenance

Answer 7

fitness gains can be maintained by training 2 times per week. Any less will lead to detraining. This is especially important during the off season.

Question 8

define Individuality

Answer 8

individuals tend to respond to different stimulus differently. this is determined by genetic predisposition, initial fitness level, preparedness, and adaptive response.

Question 9

Define Detraining

Answer 9

the termination of training and the rapid return to pre-training conditions and levels of fitness. the reversal of previously achieved improvements.

Question 10

Define Variety

Answer 10

In order to preent a person from getting bored with their program variety must be introduced.

Question 11

Define diminishing returns

Answer 11

Each individual has a genetic potential for fitness level. As an athlete gets closer to this fitness level, the rate of improvements and adaptations will significantly slow.