training principles/methods and components of fitness

Question 1

what are training principles and what do they mean?

Answer 1

1. Specificity - specific to energy systems, fitness components, muscle groups and positions within a given sport
2. Intensity - amount of effort applied in a training activity
3. Duration - length of time required to improve in a training program
4. Frequency - how often one trains per week
5. Progressive overload - involves gradual increase in workload done by athlete
6. Reversibility - loss of physiological performance (detraining) occurs as a result of a person terminating a regular training program

Question 2

what are training methods and what do they mean?

Answer 2

1. Resistance training - series of exercises using a resistance which stress various muscle groups to improve strength, power, muscular endurance and speed.
2. Interval training - series of repeated bouts of exercise interrupted by rest periods to improve speed, power and agility.
3. Continuous training - used to improve aerobic fitness and muscular strength
4. Circuit training - combination of high intensity aerobic and resistance training completed in a given time to develop agility, muscular endurance, strength and power
5. Fartlek training - modified version of continuous training involving continuous activity interrupted by random changes in pace to develop aerobic endurance
6. Flexibility - static stretching, dynamic stretching and proprioceptive neuromuscular facilitation (PNF)
7. Plyometrics - involves rapid movements aimed at using strength and elasticity in the demands of what you are training for to improve power by increasing speed

Question 3

define cardio-respiratory endurance and list the factors affecting it

Answer 3

the ability of the body to work continuously for extended periods of time. e.g. swimmer.

• VO2 Max
• Age
• Level of physical conditioning (fitness)
• Gender
• Hereditary
• Muscle fibre type

Question 4

define muscular strength and list the factors affecting it

Answer 4

the maximal force a muscle can generate for a single maximal effort. e.g. scrum in rugby

• Age
• Muscle Cross Sectional Area (CSA)
• Muscle fibre type
• Limb and muscle length
• Speed of muscle contraction
• Gender

Question 5

define muscular endurance and list the factors affecting it

Answer 5

capacity of a muscle to work continuously e.g. stomach muscles whilst performing continuous sit ups

• Tolerance of waste products
• Muscular strength
• Aerobic fitness
• Muscle fibre type

Question 6

define flexibility and list the factors affecting it

Answer 6

range of motion around a joint

• Age
• Gender
• Joint structure
• Warm up
• Muscle length and strength
• Injury

Question 7

define body composition

Answer 7

body’s relative amount of fat to free mass in the body

Question 8

define agility

Answer 8

ability of an athlete to change direction whilst maintaining speed and balance

Question 9

define balance

Answer 9

body’s state of equilibrium

Question 10

define coordination

Answer 10

the skillful and effective interaction of movements

Question 11

define reaction time

Answer 11

time between receiving a stimulus and starting a response

Question 12

define speed and list the factors affecting it

Answer 12

distance traveled per unit of time

• Muscle fibre type
• Flexibility
• Muscular strength
• Tolerance of waste products
• Technique
• Air + water resistance

Question 13

define power and list the factors affecting it

Answer 13

ability to apply force quickly and explosively 
- Muscle length 
- Muscle fibre type 
- Age 
- Gender 
Muscle Cross Sectional Area (CSA)