principles of training and exercise

Question 1

what are the principles of training

Answer 1

S- specificity
P- progression
O- overload
V- variance

Question 2

what are the 3 parts of the overload principle

Answer 2

F - frequency
I - intensity
D - duration

Question 3

explain the principles of training

Answer 3

• Specificity - training needs to be specific to movements, muscles used, and energy demands of the sport
• Progression - making training harder when it becomes too easy so the body can continue to adapt
• Overload - (frequency, intensity, duration) suitably overloading the body more than the normal so that adaptation occurs. This involves working at a suitable intensity, training frequency (but not over training) and training for an appropriate length of time to cause appropriate adaptation
• Variance - varying training to prevent boredom or a drop in motivation

Question 4

steps to applying principles of training to propose a suitable training programme

Answer 4

1. identify strengths and weaknesses via fitness testing
2. prioritise areas to be improved that are appropriate to the sport or acitvity being trsined for
3. devise a suitable programme or training appling the principles of training
4. re-test to monitor improvement

Question 5

apply the principles of training to a sedentary individual: they want to improve general fitness and lose weight and run a 5k within 6 months

Answer 5

training type: continuous training
intensity: 60% max HR

application:
S- she will run/ jog as this replicates movements used in a 5K
P - start running slowly for a short period of time and build this uo when it gets too easy
O - will work at 60% max HR for 15 mins, aim to progress to 65-70% longer (intensity & duration). train twice a week to start with and hopefully progress to 3-4 times a week (frequency)
V- run different routes and mix treadmill work with some street running.