unit 4 AOS 2

Question 1

what is specificity?

Answer 1

specificity is tailoring a training program to the specific demands of a performers sport, position, etc as identified in the initial activity analysis

Question 2

what are the training principles? (there are 12)

Answer 2

specificity, frequency, intensity, time, type, progression/overload, individuality, diminishing returns, variety, maintenance, overtraining and detraining

Question 3

what is frequency?

Answer 3

How many times you train for example per week. To improve a component an athlete must train for at least 3 times a week.

Question 4

what is intensity?

Answer 4

the level of exertion applied during the work phase of a training session.

Question 5

what is intensity measured in?

Answer 5

% of max HR, % of VO2 max or rate of perceived exertion (RPE)

Question 6

what is time?

Answer 6

the duration of the program (12 months), the duration of the session (20 minutes) or the time a bout of exercise takes (work phase).

Question 7

what is type?

Answer 7

the type of training method used.

Question 8

why do you progression (overload) programs?

Answer 8

once an athlete comes accustomed to a training program, improvement start to plateau. progression applied to training ensures continual positive adaptations.

Question 9

how can you overload a program?

Answer 9

only one variable should be manipulated at a time, the overload should be 2- 10 % progression.

Question 10

what are the three aspects of individuality ?

Answer 10

individuality can be affected by genetic predisposition, initial fitness levels/ training status, preparedness and adaptive responses.

Question 11

what is diminishing returns?

Answer 11

each individual has a genetic potential for fitness. an untrained performer will show greater initial improvements. As a performer gets closer to their ultimate potential, the rate of improvement slows down significantly

Question 12

what is variety?

Answer 12

using a variety of training methods to continue to train the same components but reduces boredom and increases motivation and improvements.

Question 13

what is detraining?

Answer 13

detraining can also be called reversibility. it is the end of training and the rapid return to pretraining levels. If an athlete stops training the previously acquired improvements will start to reverse.

Question 14

how many times a week must you train to maintain fitness levels?

Answer 14

fitness gains can be maintained by training twice a week, focuses on components that you want to maintain.

Question 15

what is overtraining?

Answer 15

when a performer is not recovering appropriately from previous training sessions before training that muscle group or energy system again it can cause overtraining which increases risk of injury.

Question 16

what is an example of a continuous training?

Answer 16

jogging, cycling, rowing or swimming in the AEROBIC TRAINING ZONE (70- 85 % max HR)

Question 17

How long must a continuous training session last for?

Answer 17

for at least 20 minutes and nonstop training.

Question 18

what two things does fartlek training combine?

Answer 18

continuous activity and random bursts of speed.

Question 19

what aspects of fartlek can be overloaded?

Answer 19

• distance of each burst
• frequency of each burst
• intensity of each burst

Question 20

what is the focus of long interval training?

Answer 20

The focus of long interval training is to develop the aerobic energy system. it can also increase a performers lactate inflection point.

Question 21

what is the work to rest ratio of long interval training?

Answer 21

the work period is usually longer than the rest period. usually lasts for a minute or longer. e.g 1:1 or 2:1

Question 22

intermediate training involves:

Answer 22

training at an intensity where the work period is dominated by the anaerobic glycolysis energy system.