3.3 The Principles Of Training And Their Application To Personal Exercise/Training Programmes

Question 1

Define individual needs

Answer 1

Matching training to the requirements of an individual

Question 2

Define specificity

Answer 2

Matching training to the requirements of a sports

Question 3

Define progressive overload

Answer 3

Gradually increasing training so that fitness improves but without the risk of injury

Question 4

Define FITT

Answer 4

Frequency
Intensity
Time
Type

Question 5

Define overtraining

Answer 5

Training to hard and/or too often meaning your body can’t recover

Question 6

Define reversibility

Answer 6

Gradually losing fitness instead of progressing or remaining the same

Question 7

What is meant by thresholds of training

Answer 7

Are threshold or zone that your heart rate should be in when you are exercising to improve fitness

Question 8

How can you identify the components of fitness a person needs to improve?

Answer 8

By conducting fitness tests and analysing the results using normative data

Question 9

What is normative data

Answer 9

Data that allows you to rate a persons’ fitness test results

Question 10

What should be carried out before a person starts any sort of training?

Answer 10

a PAR-Q

Question 11

What does PAR-Q stand for?

Answer 11

Personal activity readiness questionnaire

Question 12

What factors should be considered before planning a training programme or PEP?

Answer 12

1. Requirements of the sport - specificity
2. Facilities available
3. Current fitness levels - individual needs

Question 13

Define circuit training

Answer 13

A number of different exercises which are arranged to avoid exercising the same muscle group consecutively

Question 14

Give three advantages of circuit training

Answer 14

Can improve all components of fitness as long as the correct exercises selected
Can improve a number of different components of fitness in one session
Can improve aerobic and anaerobic fitness

Question 15

Give three disadvantages of circuit training

Answer 15

Circuit needs to be well planned so that there aren’t people waiting to exercise at the same station if a group session
It is important to work hard at each circuit but you need to the have ability to pace yourself
Participants are in charge of how hard the are wo

Question 16

What is continuous training?

Answer 16

Exercising for a long period of time at a steady pace

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Question 17

What component of fitness does continuous training improve?

Answer 17

Cardiovascular fitness

Question 18

Give three advantages of continuous training

Answer 18

Improves cardiovascular fitness
Inexpensive
Can be done individually or as a group
Suitable for improving health and fitness
Can be done in a variety of places and at different times
Can be adapted to individual needs
A wide range of activities can be used, running, cycling, swimming, rowing
Can be easily adapted to use the FITT principle

Question 19

Give three disadvantages of continuous training

Answer 19

Does not improve anaerobic fitness
Some people find it boring
Outdoor training can be weather dependent

Question 20

What is fartlek training?

Answer 20

Training at different speeds over different terrains

Question 21

Give three advantages of fartlek training

Answer 21

There may not be suitable terrain nearby
The individual needs to be highly motivated
The coach may not be able to monitor training unless they run with the athlete
Outdoor training can be dependent on the weather

Question 22

What is interval training?

Answer 22

Period of high intensity exercise followed by rest

Question 23

Give 2 examples of how the intervals in interval training could be measured

Answer 23

1. By time e.g. 30 seconds

2. By distance e.g. 100m

Question 24

Give three advantages of interval training

Answer 24

Can be aerobic or anaerobic
Includes a rest period which allows recovery
Heart rates can be measured easily for evaluation
Takes place over short bursts

Question 25

Give three disadvantages of interval training

Answer 25

Can be very intense so needs full commitment and motivation Some people fins repeating intervals boring Outdoor training can be dependent on the weather

Question 26

What is plyometric training?

Answer 26

Exercises where muscles use maximum force in short intervals of times. Often include jumping or bounding, explosive exercises

Question 27

What component of fitness does plyometric training improve?

Answer 27

power

Question 28

Give three advantages of plyometric training

Answer 28

Improves explosiveness - power Does not need expensive equipment Exercises can be designed for the specific performance

Question 29

Give three disadvantages of plyometric trianing

Answer 29

Need to be fit before you start plyometric training Need knowledge of your event as a coach Need to progress gradually, rest and recovery are important

Question 30

What is weight training?

Answer 30

Using weights to improve muscular endurance or muscular strength

Question 31

What three components of fitness can weight training improve?

Answer 31

Muscular strength Muscular endurance Speed/power

Question 32

What sort of weight and reps would be used to improve muscular endurance?

Answer 32

Low weight and high reps

Question 33

What sort of weight and reps would be used to improve muscular strength

Answer 33

Heavy weight and low reps

Question 34

Give three advantages of weight training

Answer 34

Can be used to improve muscular strength, muscular endurance and power Wide variety of exercises to choose from Programme can be created to improve specific muscle groups Easy to monitor and to apply progressive overload

Question 35

Give three examples of fitness classes

Answer 35

``` Aerobics Pilates Yoga Body pump Spinning ```

Question 36

Briefly explain body pump

Answer 36

Exercise to music using low weights with many repetitions. Exercises include squats and lunge

Question 37

Briefly explain Pilates

Answer 37

A series of core stability exercises. Focus is on quality rather than quantity

Question 38

Briefly explain aerobics

Answer 38

Aerobic exercise to music

Question 39

Briefly explain yoga

Answer 39

Ancient form of exercise that focuses on posture and poses to increase strength and flexibility.

Question 40

Briefly explain spinning

Answer 40

Aerobic and anaerobic cycling on a stationary bike

Question 41

What component/s of fitness does aerobics improve?

Answer 41

Cardiovascular fitness | Impacts body composition

Question 42

What component/s of fitness does body pump improve?

Answer 42

Cardiovascular fitness Muscular endurance Impacts body composition

Question 43

What component/s of fitness does pilates improve?

Answer 43

Muscular endurance Flexibility Muscular strength

Question 44

What component/s of fitness does yoga improve?

Answer 44

Flexibility Muscular endurance Balance