Training Principles

Question 1

Name the four key principles of training:

Answer 1

Specificity
Overload
Reversibility
Recovery

Question 2

Describe specificity:

Answer 2

Adaptations are specific to the stressor. Therefore, the stressor should be specific to the desired adaptations

Question 3

Describe overload:

Answer 3

Magnitude of the stressor needs to be increased to allow for continued adaptation and improvement of fitness.

Question 4

Describe reversibility:

Answer 4

Adaptations will revert back to original levels after the stressor has been reduced/removed for a prolonged time-period.

Question 5

Describe recovery:

Answer 5

Adaptations take place during the recovery period. Training without recovery will lead to non-functional overreaching (detraining)

Question 6

What are the FITT principles?

Answer 6

Frequency
Intensity
Time
Type

Question 7

3 ways warm up improves performance:

Answer 7

Increased:
Nerve conduction velocity
Rate of muscle energy metabolism
Contractile force

Question 8

3 more ways warm up improves performance:

Answer 8

Increased:
Heart rate
Muscle blood flow
Aerobic energy turnover during endurance exercise.