F.P q.17

Question 1

what are the principles of training:

Answer 1

progressive overload, reversibility, variety, specificity, training thresholds and warm up cool down

Question 2

What is progressive overload?

Answer 2

Gradual changes in the exercise load until athletes see adaptations and alter the factors; adjustments in reps, resistance, sets or rest to allow improvements

Question 3

why is it adjustments and not increase for progressive overload

Answer 3

athletes should gradually adjust each factor according to their respective sports, such as training for an anaerobic based event

Question 4

Using the example for progressive overload what can you increase? principles of training- anaerobic

Answer 4

e.g Reps 10 and load 10 whilst keeping rest period to 60s at faster speed for anaerobic based events

Question 5

Advantages of progressive overload?

Answer 5

Improve performance periodically and skill without sustaining overwork and injuries

Question 6

What is specificity?

Answer 6

Training muscle groups specific to the energy systems and skills required in a sport

Question 7

Relate to a bench press: specificity
clue: centralising around which muscles?

Answer 7

focus specifically on resistance training i.e centralised around building pectorals, shoulders, triceps and biceps through push ups or inclinations to build muscle in the chest

Question 8

what is reversibility?

Answer 8

When athletes do not partake in training due to recovery or off season periods— causes loss of adaptations and atrophy to occur

Question 9

what happens to reversibility on a bench press:

Answer 9

Bench press is resistance training and will occur after 2 weeks but can rebuild by changing the factors

Question 10

Example of reversibilty in a bench press—

Answer 10

e.g reducing the sets and speed but maintaining the load and reps to open opportunities to train in another threshold

Question 11

What is variety?

Answer 11

Implementing a range of training methods to prevent boredom and develop skills holistically in different muscle groups

Question 12

example of variety to bench press:

Answer 12

doing on an incline, decline or flat to allow change in specific areas of the body— decline will develop the lower pectorals to allow advantages in performance

Question 13

what are training thresholds?

Answer 13

Will narrow down the training required for the sport such as training in aerobic or anaerobic thresholds will alter the facotes

Question 14

Example for training thresholds?

Answer 14

For aerobic; increase in massed training but less rest or anaerobic; high intensity training and increased in rest for recovery of atp and energy

Question 15

warm up?

Answer 15

Low intensity exercises to increase respiratory and heart rates to allow blood flow to muscle groups— decrease risk of injury by improving joint mobility

Question 16

Warm up to bench press:

Answer 16

10 minute warm up using light weight bench press load to prepare the body

Question 17

what does cool down do

Answer 17

speed recovery through low intensity activity to return systems to rest

Question 18

E.g of cool down?

Answer 18

Stretching the muscles to remove leftover lactate, pyrubic acid, co2 and water to prevent fluid pooling in the muscles