1.2b - Principles Of Training

Question 1

Principles of Training definition

Answer 1

Guidelines that ensure training is effective and results in positive adaptations.

Question 2

What is the FITT principle?

Answer 2

F requency
I ntensity
T ime
T ype

Question 3

What does frequency mean in the FITT principle?

Answer 3

How often the training takes place

Question 4

What does Intensity mean in the FITT principle?

Answer 4

How hard the exercise is

Question 5

What does Time mean in the FITT principle?

Answer 5

The length of the session

Question 6

What does Type mean in the FITT principle?

Answer 6

The method of training used.

Question 7

What are the 4 principles of training?

Answer 7

Specificity
Progression
Overload
Reversibility

Question 8

What is specificity?

Answer 8

Training matches to the requirements of the sport or position.

Must be specifically designed to develop the right:

• Muscles
• Type of fitness
• Skills

Question 9

What is overtraining?

Answer 9

When you train too hard and do not allow the body enough time to recover.

Question 10

What is progression?

Answer 10

Using overload in a progressive way over the course of a programme.

E.g lifting more in week 12 than in week 2

Question 11

What is overload?

Answer 11

Working the body harder than normal

Gradually increasing the amount of exercise you do.

Question 12

What is reversibility?

Answer 12

If training is not regular adaptations will be reversed.

Question 13

Why do athletes programmes differ?

Answer 13

Athletes programmes differ to match individual needs. Depending on:

• Goals/Targets
• Strengths and Weaknesses
• Age/Gender
• Current health/Fitness levels

Question 14

How do you calculate Maximum Heart Rate?

Answer 14

220 - AGE

Question 15

How do you find aerobic target zone?

Answer 15

60%-80% of MHR

MHR x 0.6
or
MHR x 0.8

Question 16

How do you find anaerobic target zone?

Answer 16

> 85% of MHR

MHR x 0.85

Question 17

What is anaerobic?

Answer 17

Power and speed

Question 18

What is aerobic?

Answer 18

Fitness and Muscular Endurance

Question 19

What are the 7 types of training?

Answer 19

1) Continuous Training
2) Interval Training
3) Fartlek Training
4) Plyometrics Training
5) Resistance Training
6) Circuit Training
7) HIIT Training

Question 20

What is continuous training?

Answer 20

Training at a steady pace at a moderate intensity for at least 20mins.

Question 21

Continuous Training sporting examples

Answer 21

Running
Walking
Swimming
Rowing
Cycling

Question 22

What are the pros and cons of continuous training?

Answer 22

Pros:

• ideal for beginners
• highly effective for long distance athletes

Cons:
- can be extremely boring as it is repetitive

Question 23

What is Interval Training?

Answer 23

Involves periods of work followed by periods of rest.

Question 24

Interval training sporting examples?

Answer 24

Sprinting

Question 25

What are the pros and cons of Interval Training?

Answer 25

Pros: - quick and easy to set up - can mix aerobic and anaerobic which replicates games Cons: - it can be hard to keep going when you are fatigues - overtraining can occur if there isn’t rest between sessions.

Question 26

What is Fartlek Training?

Answer 26

Involves a variety of changing intensities over different distances and terrains.

Question 27

Fartlek training sporting examples

Answer 27

Football Rugby Hockey

Question 28

What are the pros and cons of Fartlek Training?

Answer 28

Pros: - more enjoyable than others - easily adaptable to suit individuals level of fitness and sport. Cons: - have to be motivated - difficult to assess whether performer is performing at the right intensity for them

Question 29

What is Plyometrics Training?

Answer 29

Involves high impact exercises that develop power

Question 30

Plyometrics training sporting examples

Answer 30

Long Jumpers 100m Sprinters Basketballers

Question 31

What are the pros and cons of Plyometrics training?

Answer 31

Pros: - east to set up - requires little equipment - hugely effective for power Cons: - can result in injury if not warmed up - can place great stress on joints and muscles

Question 32

What is Resistance Training?

Answer 32

A form of training that uses progressive resistance against a muscle group.

Question 33

Resistance training sporting examples

Answer 33

Cycling | Bodybuilders

Question 34

What are the pros and cons of resistance training?

Answer 34

Pros: - variety of equipment prevents boredom - can be adapted easily to suit different sports Cons: - expensive equipment - incorrect technique can cause injury

Question 35

How is muscular strength built?

Answer 35

High weight x Low reps

Question 36

How is muscular endurance built?

Answer 36

Low weight x High reps

Question 37

What is Circuit Training?

Answer 37

A series of exercise completed one after the other.

Question 38

What are the pros and cons of Circuit Training?

Answer 38

Pros: - quick and easy to set up - cheap - easy to complete with large groups Cons: - must be motivated - technique can be affected with fatigue, increasing risk of injury

Question 39

What is HIIT training?

Answer 39

High, Intensity, Interval, Training | activities where speed and recovery are used throughout

Question 40

What are the pros and cons of HIIT training?

Answer 40

Pros: - Variety avoid boredom - Meet new people Cons: - Gym Membership is expensive - Not tailored in group classes