principles of training

Question 1

what are the principles of training

Answer 1

specificity, progressive overload, reversibility, tedium

Question 2

what is specificity

Answer 2

training must match the requirements of the activity so that the right muscles and body systems are adapted

Question 3

what is progressive overload

Answer 3

• gradually increasing the amount of working training so that fitness gains occur, but without the risk of injury
• uses the FITT principle

Question 4

what is the FITT principle

Answer 4

frequency, intensity, time, type

Question 5

what is frequency

Answer 5

• how often you train (should be gradually increased)
• e.g. week 1= train once per week, week 2= train twice per week

Question 6

what it is intensity

Answer 6

• how hard you train (should be gradually increased)
• e.g. week 1= 1 set of 5 reps of 5kg weight, week 2= 2 sets of 5 reps of 5kg weight

Question 7

what is time

Answer 7

• how long you train (should be gradually increased)
• e.g. week 1= 20 minute session, week 2= 25 minute session

Question 8

what is type

Answer 8

• relates to specificity, training should closely match the activity
• e.g. a marathon runner should use continuous training

Question 9

what is reversibility

Answer 9

just as fitness improves with training, it can decline if you stop training

Question 10

what is tedium

Answer 10

• this is the boredom that can occur when you train the same way every time
• a variety of training methods are needed to keep motivated to carry on without giving up

Question 11

what is the training intensities for aerobic target zone

Answer 11

60-80% of max heart rate

Question 12

what is the training intensities for anaerobic training zone

Answer 12

80-90% of max heart rate

Question 13

how do you work out your max heart rate

Answer 13

220- age

Question 14

how to improve strength/ power

Answer 14

use a high weight, low reps above 70% of 1 rep max (e.g. 3 sets of 5 reps)

Question 15

how to improve muscular endurance

Answer 15

use a low weight, high reps below 70% of 1 rep max (3 sets of 12-15 reps)

Question 16

what are the 7 different types of training

Answer 16

• continuous training
• fartlek training
• circuit training
• interval training
• plyometric training
• weight training
• static stretching

Question 17

what is continuous training

Answer 17

• sub maximal aerobic exercise that has no breaks or rest (exercising for a sustained period of time without rest)
• lasts for a minimum of 20 minutes
• improves cardiovascular and muscular endurance

Question 18

what are the advantages of continuous training

Answer 18

• no equipment or facilities needed
• has many health benefits (CHD)
• can be done on your own

Question 19

what are the disadvantages of continuous training

Answer 19

• boring
• no change of pace
• can cause impact injuries

Question 20

what sports would continuous training be good for

Answer 20

• marathon running
• cycling
• swimming

Question 21

what is fartlek training

Answer 21

• periods of fast work followed by periods of slow work
• form of continuous training that varies both in pace and terrain
• aerobic and anaerobic
• improves cardiovascular and muscular endurance

Question 22

what are the advantages of fartlek training

Answer 22

• no equipment or facilities needed
• change of pace can be more interesting
• can be done on your own

Question 23

what are the disadvantages of fartlek training

Answer 23

• high intensity can be avoided
• a safe route may be hard to find

Question 24

what sports is fartlek training good for

Answer 24

• football
• rugby
• netball

Question 25

what is circuit training

Answer 25

- series of stations with a rest in between - contains stations organised in a circuit- they can be skill or fitness based, aerobic or anaerobic - intensity is measured by circuits, time or repetitions - can be adapted to improve all types of fitness

Question 26

what are the advantages of circuit training

Answer 26

- variety of stations generates interest - can be skill or fitness - can easily be adapted

Question 27

what are the disadvantages of circuit training

Answer 27

- equipment can be costly - can be time consuming to set up

Question 28

what sports is circuit training good for

Answer 28

can be adapted to suit all sports

Question 29

what is interval training

Answer 29

- periods of high intense exercise followed by periods of rest to recover - usually anaerobic - can be used in a variety of locations - improves speed but can improve strength and cardiovascular endurance

Question 30

what are the advantages of interval training

Answer 30

- can be used to improve health and fitness (aerobic and anaerobic) - no equipment needed

Question 31

what are the disadvantages of interval training

Answer 31

- can be repetitive and boring - need to plan and keep track of sets

Question 32

what sports is interval training good for

Answer 32

usually for speed can be adapted to other sports

Question 33

what is plyometric training

Answer 33

- maximal intensity involving jumping/ bounding - involves an eccentric contraction (muscle lengthens) immediately followed by a concentric (muscle shortens) - improves power (speed and strength)

Question 34

what are the advantages of plyometric training

Answer 34

- develops power quickly - no equipment needed

Question 35

what is the disadvantage of plyometric training

Answer 35

can cause injury due to high intensity

Question 36

what sports is plyometric training good for

Answer 36

- basketball - long jump - hurdles

Question 37

what is weight training

Answer 37

- form of interval training which involves reps and sets - the weight provides the resistance - can be done using free or fixed weights - improves strength, power and muscular endurance - (exercises using resistance to build muscular endurance, strength and power)

Question 38

what is an advantage of weight training

Answer 38

can target specific areas of the body

Question 39

what are the disadvantages of weight training

Answer 39

- can cause injury with poor technique - a spotter is needed with free weights - can be expensive

Question 40

what sports is weight training good for

Answer 40

- weight lifting - tennis (muscular endurance)

Question 41

what is static stretching

Answer 41

- stretching a muscle to its current limit - held (isometric) for up to 30 seconds - can be done on your own, with apparatus or with a partner - improves flexibility

Question 42

what is the advantage of static stretching

Answer 42

develops flexibility

Question 43

what are the disadvantages of static stretching

Answer 43

- not as effective as other stretching methods - can take a long time to go through all the muscle groups

Question 44

what sports is static stretching good for

Answer 44

most sports and activities benefit from static stretching

Question 45

what is HIIT

Answer 45

- High Intensity Interval Training - periods of anaerobic exercises performed at a high intensity