Unit 4 - AOS 2 - Training Principles

Question 1

SITOF DIMDOV

Answer 1

Specificity
Intensity
Time
Overload
Frequency

Diminishing Returns
Individuality
Maintenance
Detraining/Reversibility
Overtraining
Variety

Question 2

Frequency definition

Answer 2

The amount of time a variable of a training session is completed and is the fine line between providing just enough stress for body to adapt and allowing enough time for rebuild & repair.

Question 3

Frequency of aerobic training

Answer 3

5/6 training sessions per week

Question 4

Frequency of anaerobic training

Answer 4

3/4 sessions per week

Question 5

Frequency of resistance training

Answer 5

Whole body - 3/4 days per week
Split routine - 6 days per week

Question 6

What does intensity allow?

Question 7

Info about Intensity and LIP

Answer 7

Intensity should be monitors to ensure the athlete remains above the training threshold but below LIP

• 70-85% of MHR is average for LIP to occur (aerobic training)
• 50-60% of MHR (recovery)

Question 8

Time Definition

Answer 8

How long training session goes for (mins), how long training program goes for (weeks), or the length of work intervals within a training session.

Question 9

Time for aerobic training

Answer 9

• 20 mins minimum (untrained)
• 40-60mins (trained)
• Minimum 6 weeks

Question 10

Time for resistance training

Answer 10

• Max 45-60 mins
• 20-30 mins if high intensity

Question 11

Four factors of Progressive Overload

Answer 11

1. The existing workload is appropriate to individuals’ fitness levels
2. The amount of overload is sufficient to cause adaptation & improvement without feeling like they can’t complete (2-10%)
3. Overload maintains aim of session
4. Only one variable is adjusted at a time.

Question 12

Examples of things that can be changed in Overload

Answer 12

• Distance/duration/gaol time
• Duration of recovery periods
• Number of repetitions
• Amount of resistance
• Range of motion
• Reps/sets
• HR intensity

Question 13

Specificity definition

Answer 13

Is that aspects of training program must be relevent to those in the sport.

Question 14

Variables of specificity

Answer 14

Energy systems, fitness components, muscle groups, skills performed, fatiguing factors.

Question 15

SAID principle

Answer 15

(specificity)
“Specific Adaptations to Imposed Demands”

It is the specific adaptations you get from the imposed demands out in the body

E.g cyclist - high visible veins in legs ( long interval training - increased oxygen and delivery )

Question 16

Individuality

Answer 16

‘ each individual training program will result in different adaptations due to different genetics and physiological differences’

Training program needs to cater for individuals needs

Question 17

Diminishing returns

Answer 17

‘The rate of fitness gains will decrease as an athlete gets closer to their genetic potential’

Question 18

Reversibility/de training

Answer 18

When training stops or lesson, the reverse of fitness gains occur
- happens quicker than achieved

Aerobic endurance (2-4 weeks)
Muscular strength ( longer to loose)

Question 19

Maintenance

Answer 19

• if maintain intensity and reduce frequency/volume (2 times per week) fitness should be maintained
• ‘use it or loose it’

Question 20

Variety

Answer 20

‘Changes to training activities, stimulates and challenges - more likely to train at optimal levels’

• use of variety must not diverge from initial aims of the training program

E.g long distance runner training on bike or swimming

Question 21

Overtraining

Answer 21

‘Long term decline in performance or physical functioning’
- cannot be remidied after a few days rest)

Question 22

Causes of overtraining

Answer 22

• training volume (recovery time)
• too much overload
• training when I’ll
• come back from illness or injury to quickly or in too high volume
• Excessive competition scheduling ( disturbance of daily routines)
• poor nutritional state (carbs, vitamin, mineral)
• external stress ( psychological)

Question 23

Effects of overtraining