training principles

Question 1

Frequency

Answer 1

frequency refers to the number of training sessions per week
3x sessions will lead to improvements in the targeted fitness component
2x a week sessions will lead to the maintenance of the targeted fitness component
when planning frequency of a training session we need to make sure there is appropriate time for recovery in between training sessions
for lower intensity methods such as flexibility and aerobic, they can be completed closer together
for higher intensity, anaerobic, power, speed should be completed less often with more spacing in between

Question 2

intensity

Answer 2

refers to level of exertion during work periods of training session. Working at the appropriate intensity is critical in ensuring that targeted energy system, fitness component and muscle groups are being 
developed
assigning intensity:
HR monitorig
VO2 Max
RPE

Question 3

Time

Answer 3

either
1. the duration of the entire training session
2. Duration of work and recovery periods
critical to ensuring targeted fitness components and energy systems are being developed

Question 4

Type

Answer 4

refers to type of training method being used

Question 5

Progression

Answer 5

applying a planned increase in the training load in order to lead to more adaptations as performer will eventually become accustomed to training requirements and adaptations will plateau.
Progressive overload rule we must follow is: only one variable should be manipulated at a time and this overload should fall between 2-10%

Question 6

Specificity

Answer 6

refers to tailoring a training programme to the specific demands of an athlete’s sport, position or other physiological requirements. Ensures correct energy systems, fitness components and muscle groups are being targeted by training session

Question 7

Individuality

Answer 7

it is important to ensure that a training programme is tailored to an individuals specific needs
when designing a training schedule we need to consider factors such as
- motivation
- current training status
- current or previous training status

Question 8

Diminishing Returns

Answer 8

an untrained performer will show greater initial improvement than their trained counterparts. As performer gets closer to their ultimate potential, the rate of improvement will slow. Highly trained performers will have to spend considerably more time training for the slightest improvement

Question 9

Variety

Answer 9

variety refers to changing up a training program to improve motivation of the performer and prevent boredom or overtraining. when implementing variety, specificity must be upheld

Question 10

Maintenance

Answer 10

suggests that once a required fitness level has been achieved, the level of training required to maintain level of fitness is lower than that to achieve fitness level.
Common for athletes during off season periods

Question 11

Overtraining

Answer 11

overtraining occurs when an athlete trains excessively, this usually leads to stress, injury or illness
To prevent overtraining, it is important to space training sessions apart appropriately. Insufficient recovery time means that the athlete will complete next training session not fully recovered, accumulating fatigue and eventually leading to overtraining

Question 12

Detraining

Answer 12

detraining occurs when training is ceased or there is a reduction in training load beyond what is required for fitness to be maintained. The reversal of fitness gains occurs much more quickly than they were achieved. Detraining occurs for a variety of instances: injury, illness, boredom or even a poorly designed training program