training

Question 1

what are the principles of training

Answer 1

MR SPOV

Moderation
Reversibility
Specificity
Progression
Overload
Variance

Question 2

moderation

Answer 2

• gradual increase in workload will ensure injury/burnout is avoided/no decrease in training quality
• 3 hard : 1 easy

Question 3

reversibility

Answer 3

• if training levels are not maintained, the benefits gained will regress e.g. during the off season or recovering from injury
• 2 weeks lost from training reduces fitness back to 3 weeks before injury/break
• excessive fatigue can also hinder training sessions

Question 4

specificity

Answer 4

• training should best replicate the type of activity/sport, movement patterns, muscle fibre types and energy systems used in performance
• e.g. cyclist training on a bike at the appropriate HR for any required skills

Question 5

progression

Answer 5

• increased demand needs to be applied gradually to ensure best adaptations and avoid injury (may be tied to an assessment related to how the particular sport/activity is measured) - e.g. cyclist performing 5 x 1km sprints with 3 minute rest between over time will see reduction in 1km sprint times

Question 6

what adaptations are happening in the body which are allowing progression to occur

Answer 6

• increased number of mitochondria/capillaries, hypertrophy of type 1 muscle fibres, cardiac hypertrophy

Question 7

overload

Answer 7

• system must be outside? performer’s comfort zone in order for adaptations to take place
• FITT

Question 8

FITT

Answer 8

Frequency - number of sessions per week
Intensity - how hard each session is
Time - length of sessions/intervals/sets
Type - method of training used

Question 9

variance

Answer 9

• changing the type of activity undertaken can help to increase training effects, prevent overuse injuries, maintain motivation/reduce boredom