Training Principles

Question 1

Three components of training program design

Answer 1

Specificity, Variation, progressive overload

Question 2

What is progressive overload and how do you do it

Answer 2

Overload: gradual increase in stress placed on the human body beyond what is currently done
Progression: increasing workload gradually in order to ensure continual overload
How: change ONE of the following variables every 1-2 weeks
- Frequency
- Intensity
- Time or set/reps

Question 3

Specificity (aka SAID principle)

- what does SAID stand for

Answer 3

Specific Adaptation to Imposed Demands dictate training adaptation

Question 4

according to specificity principle, training adaptations are normally specific to

Answer 4

Muscle action 
Muscle group 
Velocity of movements 
Energy system 
Intensity/volume of training

Question 5

Reversibility principle is

Answer 5

use it or lose it

substantial reduction in training can result in loss of beneficial adaptations, and thus decreased performance

Question 6

individualization principle is

Answer 6

all individuals respond differently to training
various factors involved in individual levels of adaptation
- genetics
- training status
- nutritional intake
- program
most effective programs are those design to meet individual needs

Question 7

law of diminishing returns is

Answer 7

as fitness increases, the relative and absolute gains in fitness with diminish, even with continual and progressive overload

Question 8

rest/recovery/regeneration principle is

Answer 8

rest and recovery is sufficient when effort is the same with residual fatigue
ensure sufficient recovery ties between high intensity efforts to ensure adaptation to training load

Question 9

how much recovery is needed between resistance training loads

Answer 9

48 hrs

Question 10

how much recovery is needed between intense CV training loads

Answer 10

12-24 hrs