Training principles

Question 1

Specificity

Answer 1

Needs to be sport specific and meet the physical demands of the sport
Specific to energy systems, fitness components, muscle, sport skills

Question 2

Intensity

Answer 2

Allows the principle of overload
ATP-PC system –. 95 to 100% heart rate maximum, rate of perceived exertion is 10
Anaerobic glycolysis system – 85 to 95% heart rate maximum, rate of perceived exertion is 8 - 9
Aerobic energy system – 70 to 85% heart rate maximum, rate perceived exertion is 3 to 6

Question 3

Duration

Answer 3

How long a training session or a training program should go for

Question 4

Progressive overload

Answer 4

Increase stress in the body gradually what I think is able to execute the movement comfortably due to the body force to adapt to the exercise
Only overload
1.by 2 to 10%
2.when the body has adapted to the exercise given
3.only one component can be overloaded at a time

Question 5

Frequency

Answer 5

Frequency provides a balance to the stress on the body and the time for a building repair
Aerobic training – five or six sessions a week, minimum of three
Anaerobic training 3 to 4 days a week
Whole-body training 3-4 days a week
Split routine gym six days a week

At least three times a week to improve, two times a week to maintain

Question 6

Variety

Answer 6

Variety aspects of the training program is using the athlete does not get bored, remain fresh mentally and to stay motivated
Variety includes a change of location, company, fitness method, coach, cross training or exercises

Question 7

Individuality

Answer 7

No to athletes are the same therefore individual needs, circumstances and responses need to be taken into play
Factors include genetics, age, gender, experiences, fitness, prior training, skills, abilities, injury, illness, motivation and goals

Question 8

Diminishing returns

Answer 8

The more fit you are the harder it is to get fitter

This is due to the athletes getting closer to the genetic potential

Question 9

Detraining

Answer 9

When an athlete stops training their fitness levels decline, and they lose their fitness faster than how they gained it. The rate that their fitness levels decline depend on their training program before hand and the type of muscles that were trained

Question 10

Overtraining

Answer 10

Over training is when the body has not had enough time to repair and recover before the next training session
This can lead to decrease performance, chronic injury, risk of acute injury, increase risk of illness, fatigue and tiredness, pains, headaches, insomnia and depression