3.3.2 Additional principles

• What does the principle of Individual Needs state?

  Tailor training to goals
• Beginners in fitness require simpler, lower-intensity programs
• Younger athletes require more recovery time than older athletes.

  False
• Why do men and women respond differently to the same training stimuli?

  Physiological differences
• An individual's lifestyle factors, such as work and family, can impact their ability to recover and adhere to a training plan
• What does the principle of Reversibility state?

  Benefits lost when training stops
• Maintaining training stimulus is crucial to sustain desired adaptations.


  True
• Without progression, the body will adapt and stop improving.


  True
• Increasing the weight or resistance during exercises is a method to progress intensity
• Without progression, the body will adapt to the current training stimulus and stop improving.

  True
• Order the factors that can be increased to apply the principle of Progression

  1️⃣ Intensity

  2️⃣ Duration

  3️⃣ Frequency

  4️⃣ Volume
• What does the principle of Progression state?

  Increase training load over time
• To progress in intensity, increase weight, resistance, or the speed
• What is one way to progress in frequency?

  Add more training sessions
• What does the principle of Progression state?

  Gradually increase training load
• The Overload principle requires the training load to exceed the body's normal level of stress
• Overload is crucial for continued progress and avoiding plateaus in training.

  True
• What does the Specificity principle state?

  Match training to activity
• Weightlifting targets strength and muscle mass
• Adequate rest and recovery are crucial for avoiding overtraining and promoting continued progress.


  True
• What is the importance of sleep in the Rest and Recovery principle?

  Repairs and rebuilds tissues
• Order the factors that contribute to effective rest and recovery

  1️⃣ Sleep

  2️⃣ Nutrition

  3️⃣ Active Recovery

  4️⃣ Periodization
• Planned periods of reduced training load or complete rest are part of periodization
• Match the rest and recovery factor with its importance:

  Sleep ↔️ Repairs tissues

  Nutrition ↔️ Supports recovery

  Active Recovery ↔️ Improves blood flow

  Periodization ↔️ Allows supercompensation