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Training Principles

Principles of Training - 12 HMS_FA2_CQ2_DP2

QuestionAnswer
What is the core concept of the 'Progressive Overload' principle? To produce long-term adaptations, the workload must be increased as the body adjusts to the current stress.
How is Progressive Overload applied to aerobic training? By increasing the duration of a run, the distance covered, or decreasing the time taken to complete a set distance (intensity).
How is Progressive Overload applied to resistance training? By increasing the weight (load), increasing repetitions/sets, or decreasing the rest periods between sets.
Define the principle of 'Specificity'. Physiological adaptations are specific to the energy systems, muscle groups, and movement patterns stressed during training.
Give an example of 'Specificity' for a marathon runner. Training should focus on the aerobic energy system, slow-twitch muscle fibers, and the specific movement of running rather than cycling.
What does the principle of 'Reversibility' state? If training stops or intensity is significantly reduced, the physiological adaptations gained will be lost (the "use it or lose it" rule).
How long does it usually take for aerobic reversibility to begin? Significant losses in aerobic capacity (VO2 Max) can begin in as little as 2 to 4 weeks of inactivity.
What is the 'Variety' principle in training? Using different exercises, settings, and methods to maintain athlete motivation and prevent mental/physical burnout.
Why is 'Variety' important for elite athletes? It prevents training plateaus and helps maintain psychological engagement during long, repetitive competitive seasons.
Define 'Training Thresholds'. The specific levels of exercise intensity required to trigger physiological adaptations in the body.
What is the 'Aerobic Threshold'? The lowest intensity at which an aerobic training effect occurs, typically around 60-70% of Maximum Heart Rate (MHR).
What is the 'Anaerobic Threshold' (Lactate Threshold/Onset of Blood Lactate Accumulation - OBLA)? The intensity where lactic acid begins to accumulate in the blood faster than it can be removed, usually around 80-90% MHR.
Explain the 'Warm Up' principle. A period of low-intensity activity before training to increase blood flow, muscle temperature, and joint mobility to prevent injury.
Explain the 'Cool Down' principle. A period of low-intensity activity after training to help clear lactic acid and return the body to a resting state.
How do you evaluate the application of 'Specificity' to a netballer's strength program? Ensure exercises mimic netball movements (e.g., squat jumps for rebounding) rather than just general machine-based movements.
What happens if an athlete exceeds the 'Anaerobic Threshold' for too long? Fatigue occurs rapidly due to high levels of hydrogen ions and lactic acid, forcing the athlete to slow down.
How does 'Reversibility' differ between strength and aerobic training? Strength gains usually take longer to lose than aerobic endurance, though both are subject to the principle.
Evaluate the role of 'Rest and Recovery' in training. It is the period when the body actually repairs tissues and strengthens; without it, overtraining and injury occur.
What is the 'FITT' principle used for? It is a tool used to plan and evaluate the application of training principles (Frequency, Intensity, Time, Type).
How would you evaluate a training program that lacks 'Variety'? It may lead to a 'plateau' in performance where the body no longer adapts, or the athlete suffers from boredom and drops out.
What is a mnemonic to help remember the six principles of training? V.P.S.R.T.W. (Vicious People Should Really Train Weekly) V – Variety P – Progressive Overload S – Specificity R – Reversibility T – Training Thresholds W – Warm Up / Cool Down
 



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