Principles of training

• What does training mean in the context of improving skills and fitness?

  Training means exercising regularly to improve skills and fitness.
• Why must training be appropriate for the individual and their sport?

  To get the most out of their training and achieve performance goals.
• What are adaptations in the context of physical training?

  Adaptations are long-term physical changes in the body systems due to training.
• What are the principles of training?

  • Specificity: Training must be relevant to the individual and their sport.
  • Progressive overload: Increase frequency, intensity, time, or type of training.
  • Variance: Training must be varied to help with progression.
  • Individual difference: Training must consider the athlete's age, gender, injury status, and fitness level.
  • Rest and recovery: Adaptations occur during recovery periods.
  • Reversibility: Systems reverse if training stops or is significantly reduced.
• What is specificity in training?

  Training must be relevant to the individual and their sport.
• How does specificity apply to a 100 m sprinter compared to a 10 km racer?

  A 100 m sprinter focuses on speed and power, while a 10 km racer trains for cardiovascular fitness.
• What is progressive overload in training?

  Progressive overload involves gradually increasing training frequency, intensity, time, or type.
• How can intensity be increased in training?

  By lifting a greater resistance or training at a higher percentage of maximum heart rate.
• What does FITT stand for in training principles?

  FITT stands for Frequency, Intensity, Time, and Type.
• Why is variance important in training?

  Variance helps avoid plateaus in performance and reduces tedium.
• What role does individual difference play in training?

  Training must relate to the athlete's age, gender, injury status, and fitness level.
• Why is rest and recovery crucial in training?

  Physical adaptations occur during recovery and non-active periods of the training cycle.
• What is reversibility in the context of training?

  Reversibility means that systems reverse if training stops or is significantly reduced.
• How can an athlete maintain motivation during training?

  By avoiding breaks in training and ensuring the training is relevant to them.
• What are the key components of the FITT principle in training?

  • Frequency: How often training occurs.
  • Intensity: The difficulty level of the training.
  • Time: The duration of each training session.
  • Type: The kind of training being performed.
• What is the purpose of training in sports?

  To exercise regularly to improve skills and fitness
• Why must training be appropriate for an athlete and their sport?

  To get the most out of their training
• What is a key factor in effective training?

  Targeting the individual athlete's specific needs
• How is maximum heart rate calculated?

  Maximum heart rate = 220 – age
• What is the maximum heart rate for a 20-year-old athlete?

  200 beats per minute (BPM)
• How do you calculate the lower training threshold of the aerobic zone for a 20-year-old athlete?

  Lower training threshold = 0.6 × 200
• What is the lower training threshold for a 20-year-old distance runner?

  120 BPM
• What is the upper training threshold of the aerobic zone for a 20-year-old athlete?

  160 BPM
• What heart rate range should a 20-year-old aerobic athlete target for effective training?

  Between 120 - 160 BPM
• How do you calculate the maximum heart rate for a 35-year-old basketball player?

  Maximum heart rate = 220 – 35
• What is the maximum heart rate for a 35-year-old athlete?

  185 BPM
• What is the lower training threshold of the anaerobic zone for a 35-year-old athlete?

  148 BPM
• What is the upper training threshold of the anaerobic zone for a 35-year-old athlete?

  167 BPM
• What heart rate range should a 35-year-old anaerobic athlete target for effective training?

  Between 148 - 167 BPM
• How do highly trained athletes typically approach their training thresholds?

  They tend to train nearer the upper limit of the training threshold
• Training thresholds

  
• What does training mean in the context of athletics?

  Exercising regularly to improve skills and fitness
• Why must training be appropriate for an athlete and their sport?

  To get the most out of their training
• What are the principles of training?

  • Specificity
  • Progressive overload
  • Individual difference
  • Rest and recovery
  • Reversibility
• What type of training would Athlete 1 focus on to improve performance?

  Explosive strength of the legs through weights and plyometric training
• Why is flexibility important for long jumpers?

  They need to be highly flexible
• How can training intensity be progressively overloaded for Athlete 1?

  By increasing the weight lifted and the target heart rate range
• What does the term 'time' refer to in the context of progressive overload?

  Decreasing recovery times and increasing repetitions
• Why is individual difference important in training for Athlete 1?

  To ensure adaptations in the body without causing injury
• What is the significance of rest and recovery for Athlete 1?

  To allow muscle groups to rest and recover