UNIT 5: Principles of Training and Programs

Question 1

What are the key principles of training?

9

Answer 1

• Progressive Overload
• Generality
• Specificity
• Individuality
• Reversibility/detraining
• Rest and recovery/recuperation
• Diminishing returns
• FITT
• Said principle

Question 2

#1

What is the The principle of Progressive Overload?

Answer 2

body adapts to the training stimulus if it is harder or longer than what the body is normally exposed to

If overload is gradual and regular, then the body adapts such that the increased stress can be tolerated (adaptation):

process of adjusting to a physical, environmental and psychological stress or stimulus

Question 3

What is Adaptation?

Answer 3

process of adjusting to a physical, environmental and psychological stress or stimulus

Question 4

Adaptation Process

Answer 4

Question 5

Mal-Adaptation Process

Answer 5

Question 6

#2

What is the Principle of Generality?

Answer 6

Principle of Generality relates mainly to the beginner (novice).

It states that a general program of training is likely to produce positive adaptation in a player or squad of players if they are starting or commencing a training program.

As one gains experience, program devised needs to be specific and individualized so it can be effective in promoting continued gains.

Question 7

3

What is the Principle of Specificity?

Answer 7

Principle of Specificity:
states that exercise training effect is specific to activity

• Strength, power, endurance, anaerobic capacity or skills/ movements (throwing, kicking, jumping), muscle groups, etc.
  -Train for what you need!
• “Transference” (body movements)

Question 8

4

What is the Principle of Individuality?

Answer 8

Individuality states that training needs to match the individual.

Consider training goals/aims, sport, genetics, current fitness levels, age, gender, recovery, etc.

Time and resource implications.

Question 9

5

What is the he Principle of Reversibility?

Answer 9

The Principle of Reversibility: detraining

If you don’t use, you will lose it!!
Muscular strength decreases by 10% after a 8 wk break (muscular atrophy)

Endurance decreases 30-40% after a 8wk break

Question 10

What is muscular atrophy?

Answer 10

If you don’t use, you will lose it!!
Muscular strength decreases by 10% after a 8 wk break (muscular atrophy)

Question 11

6

What is Rest and Recovery/Recuperation?

Answer 11

Rest: period of time allocated to recovery

Recovery: time required to repair damage to body caused by training and competition needed to achieve maximal benefits and performance

Depends on training age, fitness levels, age, other factors
Overtraining may lead to chronic fatigue/injuries (maladaptation)

Question 12

The Continuum of Training

Answer 12

Question 13

7

What is the The Principle of ‘Diminishing Returns?

Answer 13

The Principle of ‘Diminishing Returns’
The fitter/stronger you get, the harder it is to get
fitter/stronger (blunt effect).

Question 14

8

What are the F.I.T.T. Principles?

Answer 14

• Frequency: how often
• Intensity: how hard
• Time (duration): how long
• Type: doing what

Question 15

What is F.I.T.T. Programming?

Answer 15

Framework for a Fitness Program
Amount of overload needed to maintain/improve fitness

• • F = Frequency (number of times per week)
• I = Intensity (the level of intensity one works out at, expressed as a % of maximum)
• T = Time (duration of exercise bout usually expressed as minutes/sets/reps/tempo)
• T = Type of exercise

Question 16

What is the SAID principle?

Answer 16

• Specific Adaptation to Imposed Demand
• • The body is placed under stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future

Question 17

Physical Activity Target Zone

Answer 17

Question 18

What is Training Threshold?

Answer 18

Fitness benefits begin to occur and within safe training.