training principles

Question 1

what is specificity?

Answer 1

position specific movements and fitness requirements of an activity­

Question 2

what is progressive overload?

Answer 2

• the planned, gradual increase in training load to ensure that fitness continues to be optimised
• Applied once adaptation has occurred to a certain stimulus
• Ensures that the training program produces chronic adaptations in the body and performance improvements
• no overload = plateau

Question 3

what is frequency?

Answer 3

• The number of times training occurs in a given period

Question 4

what is intensity?

Answer 4

The magnitude of exertion required

Question 5

how is intensity measured?

Answer 5

• Heart-Rate (%HR max)
• Oxygen uptake (%VO2 max)
• Maximal speed

Question 6

what training zone is being used when there is a >50% MAX HR?

Answer 6

recovery zone

Question 7

what training zone is being used when there is a 50-65% MAX HR?

Answer 7

low intensity aerobic zone

Question 8

what training zone is being used when there is a 65-85% MAX HR?

Answer 8

aerobic training zone

Question 9

what training zone is being used when there is a 85-100% MAX HR?

Answer 9

anerobic training zone

Question 10

what is duration?

Answer 10

The length of training time

Question 11

what is reversibility?

Answer 11

The loss of physiological performance occurs as a result of a person terminating or scaling back a regular training program
- starts in the first 1-2 weeks and increases the longer the athlete remains out of training