1 - training principles

Question 1

Progressive overload

Answer 1

To improve fitness, the body’s systems must be stressed at intensities that will force it to adapt
- want to stimulate progression by changing one FITT principle at a time
- progress by 2-5% from last week’s prescription

Question 2

Supercompensation

Answer 2

Four step process relating to principle of progressive overload
1. Application of training or loading stress - lasts 1-2 hrs post exercise
2. Recovery phase (energy stores and performance go back to normal) - lasts 1-2 days post exercise
3. Supercompensation (adaptive rebound above baseline) - lasts 1-3 days post exercise
4. Loss of supercompensation effect - lasts 3-7 days post workout

Question 3

Principle of specificity

Answer 3

Fitness improvements/adaptations are specific to the training performed
- choose exercises that are relevant to the goals
- should be specific in energy systems used in competition, speed of movement, intensity/volume, muscle groups, ROM

Question 4

Principle of reversibility

Answer 4

Loss of fitness due to inactivity
- “Use it or lose it!”
- Decrease in volume/intensity can result in detraining

Question 5

Principle of individuality

Answer 5

Training benefits are optimized when programs meet individual needs and capacities

Question 6

Ceiling effect

Answer 6

As fitness increases, the relative and absolute gains in fitness will diminish, even with a continual and progressive overload
- low initial fitness = rapid improvement
- high initial fitness = slow improvement

Question 7

Principle of maintenance

Answer 7

Once adaptation has been achieved, it can be maintained by the same or by a reduced volume of work
- if intensity is the same, reducing frequency and duration by 1/3 - 2/3 can maintain fitness and persist for ~8weeks