Unit 2 Part 3

Question 1

What are Training Principles?

Answer 1

Guidelines and rules that control training systematically.
Help in organizing training contents for better outcomes.

Question 2

Purpose of Training Principles?

Answer 2

Used to improve organization of training methods, factors, and components.
Enable adaptation and training improvement.

Question 3

Categories of Training Principles
Adaptation Principles?

Answer 3

Specific Direction

Specialization

Question 4

Categories of Training Principles
Cycling Principles?

Answer 4

Cycling of training loads and rest for effective adaptation.

Question 5

Categories of Training Principles
Load Principles

Answer 5

Optimal use of load/rest cycles to start adaptation.

Question 6

Classification of Training Principles
Key Principles?

Answer 6

Overload

Progression

Variety

Load/Rest Optimization

Repetition & Continuity

Question 7

Additional Training Principles

Answer 7

Reversibility

Periodization

Periodic Regeneration

Individuality

Specificity

Specialization

Alternation

Question 8

Principle of Active Participation
Main Purpose

Answer 8

Encourages active, conscientious participation by setting realistic yet challenging objectives.

Question 9

Principle of Active Participation
Key Factors?

Answer 9

Purpose and objectives of training
Athlete’s independent and creative role
Athlete’s duties during preparation phases

Question 10

Principle of Active Participation
How to Encourage Participation?

Answer 10

Regularly comment on athlete’s progress to motivate active involvement.

Question 11

Principle of Multilateral Development
Definition?

Answer 11

Develops a broad range of physical and mental skills to support specialized training (Bompa, 2002).

Question 12

Stages of Multilateral Development

Answer 12

Childhood
Adolescence
Maturation
Leads to high-performance, specialized training.

Question 13

Load Principles
What is the Principle of Overload?

Answer 13

Increasing the load beyond normal levels to stimulate adaptation.

Question 14

Load Principles
What is the Principle of Progression?

Answer 14

Gradually increasing load intensity or volume over time

Question 15

Load Principles
What is Load/Rest Optimization?

Answer 15

Balancing load and rest to maximize adaptation and recovery.

Question 16

Load Principles
What is the Principle of Variety?

Answer 16

Introducing different exercises or routines to prevent monotony and enhance adaptation.

Question 17

Overload Principle
What is needed for adaptation?

Answer 17

The stimulus must exceed a minimum effort threshold (Law of the threshold or optimum intensity).

Question 18

Overload Principle
Key Factors in Load Organization?

Answer 18

Rational distribution across sessions, microcycles, mesocycles, and macrocycles, considering effort/rest ratio, nutrition, etc.

Question 19

Principle of Load Progression
Purpose?

Answer 19

Gradual increase in volume, intensity, and complexity to enhance physical conditioning.

Question 20

Principle of Load Progression
Effects of Constant Stimulus?

Answer 20

Leads to:

Evolution (improvement)

Plateau (stagnation)

Involution (decline)

Question 21

Principle of Load Progression
Ways to Optimize Physical Condition Progression?

Answer 21

Increase training frequency.
Increase volume of loads per session with rest maintained.
Increase density of the stimulus in sessions.
Increase intensity of the stimulus.

Question 22

Methods of Increasing Load
What is Monotonic (Linear) Progression?

Answer 22

A continuous increase in load without decreases, though the rate of increase may vary.

Question 23

Non-Monotonic Load Progression
Definition?

Answer 23

A load progression with fluctuations, where load may decrease in some phases (unloading) before gradually increasing again.

Question 24

Non-Monotonic Load Progression
Types?

Answer 24

Wave Increase: gradual increase with periodic unloading.
Shock Increase: sudden, intense increases followed by unloading.

Question 25

Principle of Variety Purpose?

Answer 25

To break the monotony of repetitive training and support athletic progression

Question 26

Principle of Variety Ways to Apply?

Answer 26

Vary exercises with similar specificity. Vary load progression (uniform, shock, etc.). Use different training methods.

Question 27

Principle of Optimization Between Load and Recovery Why is recovery important?

Answer 27

Allows sufficient recovery time to support similar future loads under favorable conditions, improving performance.

Question 28

Principle of Optimization Between Load and Recovery Effects of Recovery Timing?

Answer 28

The placement of new training loads affects performance outcomes: Positive Overcompensation: performance enhancement Maintenance: consistent performance Negative Overcompensation: potential performance decline Cumulative Effect: increased gains with successive loads and recovery

Question 29

Cycling Principles What are the key principles?

Answer 29

Continuity and Repetition Reversibility Periodic Regeneration Periodization Periodization Periodization Periodization

Question 30

Principle of Continuity and Repetition Purpose?

Answer 30

To improve performance through repeated actions, setting habits, and stabilizing technique.

Question 31

Principle of Continuity and Repetition Consequences of Infrequent Stimuli?

Answer 31

Lack of frequent stimuli (loads) can hinder adaptation of functional systems, negatively affecting performance.

Question 32

Principle of Reversibility Definition?

Answer 32

Refers to the loss of physical condition when training is reduced or stopped, leading to performance decline.

Question 33

Principle of Reversibility Example?

Answer 33

Muscle atrophy following injury due to lack of use.

Question 34

Reversibility Effects What happens with complete bed rest?

Answer 34

Studies show a loss in physical condition of approximately 10% per week.

Question 35

Reversibility Effects Which capacities experience rapid loss?

Answer 35

Maximum strength, speed-strength, and speed show quick and substantial performance loss.

Question 36

Reversibility Effects Which capacities are more stable?

Answer 36

Endurance and strength endurance are more stable, but loss of performance still occurs without training.

Question 37

Principle of Periodization Definition?

Answer 37

A systematic approach to organizing training into different phases to optimize performance and recovery.

Question 38

Levels of Periodization What are the different cycles?

Answer 38

Macrocycle: Large, long-term training plan (annual preparation). Mesocycle: Medium-term training plan, typically lasting several weeks to months. Microcycle: Short-term training plan, usually lasting one week or less.

Question 39

Purpose of Periodization Why use periodization in training?

Answer 39

To enhance performance through structured phases, allowing for optimal load management and recovery.

Question 40

Principle of Periodic Regeneration Purpose?

Answer 40

To stabilize performance by introducing longer recovery periods after achieving sport shape, allowing for lower intensity training focused on recovery.

Question 41

Periodic Regeneration Effects What happens during stabilization?

Answer 41

High training loads may lead to small decreases or stagnation in performance.

Question 42

Periodic Regeneration Strategy How can athletes overcome stagnation?

Answer 42

By incorporating longer recovery times with lower intensity training, emphasizing recovery tasks.

Question 43

Specialization Principles What are the key principles?

Answer 43

Individualization Specificity Alternance Specialization

Question 44

Specialization Principle: Individualization Definition?

Answer 44

Tailoring training programs to meet the unique needs and characteristics of each athlete.

Question 45

Specialization Principle: Specificity Definition?

Answer 45

Focusing training on the specific skills and physiological demands of the sport to enhance performance.

Question 46

Specialization Principle: Alternance Definition?

Answer 46

Incorporating variation in training methods and stimuli to prevent monotony and promote adaptation.

Question 47

Specialization Principle: Specialization Definition?

Answer 47

Focusing on specific skills and techniques pertinent to the athlete’s primary sport or event.

Question 48

Principle of Individualization Why is individualization important in training?

Answer 48

Each person responds differently to training due to factors like genetics, maturation, nutrition, rest, shape status, motivation, and environmental influences.

Question 49

Factors Influencing Individualization What are the key factors?

Answer 49

Genetics (e.g., muscle fibers) Maturation Nutrition Degree of rest Shape status Motivation Environmental influences

Question 50

Individualization in Training How can training be individualized?

Answer 50

Plan according to tolerance level. Individualize training for different age groups (children, adults). Consider gender differences.

Question 51

Principle of Specificity What does this principle state?

Answer 51

Training effects are specific to the type of training stimulus used, focusing on the same joint movements, energy systems, and joint groups.

Question 52

Specificity in Training Key considerations?

Answer 52

Respect the structure of real movement (competition) for functional and specific motor capacity development. Optimum load distribution (monotonic, non-monotonic, uniform, concentrated). Favor positive interaction of loads (cumulative effect). Determine the most convenient succession of loads.

Question 53

Principle of Alternation of Training Components Definition?

Answer 53

The principle emphasizes the need to alternate different training components (e.g., aerobic, anaerobic, strength, flexibility) to develop a well-rounded athletic performance.

Question 54

Application for Aerobic and Anaerobic Endurance How should athletes train?

Answer 54

Athletes needing both aerobic and anaerobic endurance should develop anaerobic capacity on a broad aerobic foundation.

Question 55

Application for Strength Skills What should strength athletes incorporate?

Answer 55

Athletes requiring strength skills should combine strength training with flexibility exercises for balanced development.

Question 56

Why is Alternation Important? What are the benefits of alternating training components?

Answer 56

Alternating training components enhances overall performance, prevents injuries, and improves recovery by promoting diverse muscle engagement and energy system utilization.