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| Question | Answer |
| Training Principles | Specificity Intensity Time Progression Frequency Maintenance Variety Diminishing returns Detraining Type Individuality Overtraining |
| Specicifity | Training needs to be specific to the activity you are training for. The Fitness components, Energy Systems, Muscle groups & Movement Patterns. |
| Intensity | Intensity will depend on what energy system you are focusing on. AEROBIC ZONE: 70-85% max HR ANAEROBIC ZONE: 85-100% max HR Can be measured by METS, Borgs RPE, %maxHR, talk test |
| Time | Can mean 2 things 1) How long a session lasts (at least 30mins for aerobic activities) 2) How long a training program goes for (12 weeks to see improvement in aerobic capacity) |
| Progression | Progression should be applied when adaptations have occurred in the athletes body. GUIDELINES only change one factor at a time Intensity change by max 2% Duration (work or rest), Load (sets/reps/weight) by max 10% |
| Frequency | To Improve: minimum of 3 sessions per week To Maintain: minimum of 2 sessions per week |
| Diminishing Returns |
The closer an athlete gets to the genetic potential, the harder/slower it will be for them to improve
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| Maintenance | To maintain ones current fitness levels, you must train at least 2 times per week |
| Variety | Incorporating variety into a training program will aid in the motivation of the athlete. Can be done by changing the type of activity (running>cycling), Location (treadmill>park) or who you train with. |
| Detraining | Training effects are reversible. If exercise is reduced in intensity or stopped completely (due to lack of motivation or injury) then you lose the benefit of it. |
| Type | Type is the training method, exercises or activity being undertaken |
| Individuality | Tailoring a program to the needs of the individual. Factors to consider include fitness levels, preparedness, genetic predisposition. |
| Overtraining | Overtraining occurs from insufficient recovery time Other factors to include: • appropriate training volume • appropriate frequency, duration and/or intensity of training • adequate nutrition and hydration effective monitoring of physiological, psychological and sociological aspects |
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