Principles of training

Question 1

What does SPORR stand for?

Answer 1

Specificity
Progressive Overload
Reversibility
Recovery

Question 2

What is specificity

Answer 2

• Ensure the training you do is relevent and specific to your chosen sport/activity
• Must consider whether you are using the same energy system, muscle fibre type, skills and movements
• The intensity and duration of the training should also be similar to your sport
• Example - central midefielder might choose fartlek training to develop cardiovascular fitness as it mimics the same speed pattern as the match

Question 3

What is progressive overload?

Answer 3

• When the performer gradually trains harder as their body adapts
• Example - a performer who wishes to improve power, will be lifting heavier weights near the end of their training programme compared to the start
• This is because the msucles will be overloaded every few weeks as the amount lifted increases
• Important not to overload too much too soon to reduce the risk of injury

Question 4

What is reversibility?

Answer 4

• Often reffered to as detraining
• If training stops, then adaptations will deteriorate
• Tends to happen when player becomes injured, ill or has a break from their sport

Question 5

What is recovery?

Answer 5

• Rest days that are needed to allow the body to recover from training
• Reserach suggests that the 3:1 ration should be used, where performer trains for 3 days and then rests for 1

Question 6

What does FITT stand for?

Answer 6

Frequency
Intensity
Time
Type

Question 7

What is frequency?

Answer 7

• Refers to how often you train
• In order to improve performance you need to increase the number of training sessions, increase number of work periods/number of sets and decrease rest periods

Question 8

What is intensity?

Answer 8

• Refers to how hard you train
• In order to improve performance you must train harder, potentially use HR/BORG scale or one rep max to help

Question 9

What is time?

Answer 9

• Refers to how long you train
• In order to improve performance the time spent on training must increase and rest periods need to decrease

Question 10

What is type?

Answer 10

• Refers to the method of training chosen
• Using different forms maintains motivation, but the type chosen must be relevant to your sport
• Example - if an improvement in stamina is the aim, continuous, fartlek and circuit training is reccomended
• However, if you are a games player you need to ensure that these types of training involves running so that you are exercising your muscles in a similar way to how you use them in a game