Training Principles

Question 1

Specificity

Answer 1

Ensuring the training is specific to the person’s sport, position, energy system, muscle groups, fitness components

Question 2

Intensity measured by:
Hr Max
Rate of perceived exertion (how strenuous the exercise feels to the person, 1 is easy, 10 is hard)

Answer 2

Aerobic training is performed at 65-85% hr Max. 3-6 RPE
Anaerobic glycolysis training is performed at 85-95% hr Max and 7-9 RPE
ATP-PC training. 95-100% Hr Max. 10 RPE

Question 3

Progressive overload

Answer 3

A planned increase in training stimulus to cause a positive long term adaption.
This is done by changing only one variable by 10% for example running at 95% hr Max for one minute and then the next week running for a minute and 6 seconds the next week etc.
Usually in strength training reps are altered not sets.

Question 4

Duration

Answer 4

This includes length of the program eg, 12 months
Length of training sessions
Length of bout within the session
20 minutes is the minimum a session should be.
6 weeks is the length it takes to experience chronic adaptations through a strength program, neuromuscular adaptations occur within a week
8 weeks for anaerobic training
12 weeks aerobic training

Question 5

Frequency

Answer 5

Training should be three time a week to improve, usually during pre season.
2 times a week for maintaining current level of fitness intensity is the same as pre season but reduced volume

Question 6

Individuality

Answer 6

Ensuring the training program is devised around the strengths and weaknesses of the individual.

Question 7

Diminishing returns

Answer 7

As we improve the amount we improve by decreases.
Unfit people have greater gains at the starter of the program but very little later on, fitness gains diminish once maximal level of fitness is achieved

Question 8

Detraining

Answer 8

In response to insufficient training stimulus our body reverts back to its untrained state. The fitter you are the quicker it takes to bounce back to peak levels. Most gains are lost after 4-8 weeks
Aerobic loss is greater than anaerobic loss
Training benefits can be regained through through a new training program

Question 9

Variety

Answer 9

Using different training stimulus targeting different muscles, energy systems or aims to reinvigorate the performer.
Different training methods could be used as well; circuits/plyometrics/interval/strength training