Training Principles

Question 1

Progressive Overload

Answer 1

• Progressive Overload involves gradually increasing workout difficulty to improve strength.
• Example:
  
  • For bike racing, start with short rides and gradually increase the distance.
  • For strength training, start with lighter weights and progressively increase them.
• This approach helps the body adapt and become stronger over time.

Question 2

Specificity

Answer 2

• Specificity means training should focus on the specific sport or activity you want to improve.
• Example:
  
  • A hurdler should practice jumping hurdles.
  • A distance runner should train by running long distances.
• To perform your best, your training must match the demands of your sport.

Question 3

Reversibility

Answer 3

• Reversibility means that progress can be lost if training stops.
• “Use it or lose it” applies when you:
  
  • Stop training due to injury, loss of motivation, or lack of time.
• Example:
  
  • Professional athletes take time off in the off-season to rest and recover, but they may lose some progress during this break.

Question 4

Diminishing Returns

Answer 4

• Diminishing Returns means that as you get fitter, progress becomes harder to achieve.
• Beginners see quick improvements, while more trained individuals experience slower gains.
• Highly trained athletes make smaller progress compared to when they first started.
• Continued effort is required, but improvements are harder to notice as fitness levels rise.

Question 5

Individual Differences

Answer 5

• Individual Differences means everyone responds differently to training.
• What works for one person may not work for another.
• A good coach tailors the workout plan to each person’s unique needs and goals.
• You can’t just copy someone else’s workout plan; it should be personalized.