Training (Programme Design)

Question 1

List and explain the principles of training - 6

Answer 1

• Specificity: training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern.

• Progression: training demand should gradually increase over time to ensure the performer adapts and improves.

• Overload: training intensity should be above the performer’s comfort zone to place a stress on the body to force adaptation.

• Variance: training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries.

• Moderation: training must be appropriate for the performer to adapt while maintaining a healthy balanced lifestyle.

• Reversibility: training must be maintained to prevent deterioration in performance.

Question 2

Explain the four components to achieve overload (FITT)

Answer 2

• frequency - how many sessions per week are performed
• intensity - how hard the sessions are
• time - how long the sessions, intervals, sets are
• type - method of training used