3.3.2 Additional principles

• What must happen to the training load for the principle of overload to take effect?

  Exceed normal levels
• Match the stage of supercompensation with its description:

  Fatigue ↔️ Temporary decrease in fitness

  Recovery ↔️ Restoring fitness to normal

  Supercompensation ↔️ Increase above normal fitness

  Reversion ↔️ Return to normal fitness
• What type of training should a marathon runner focus on to improve cardiovascular endurance?

  Long-distance running
• Understanding supercompensation helps in designing effective training programs.


  True
• Stages of the supercompensation cycle

  1️⃣ Fatigue

  2️⃣ Recovery

  3️⃣ Supercompensation

  4️⃣ Reversion
• The principle of overload states that the training load must exceed normal levels to force adaptation.
• The principle of specificity states that training should target the sport's energy systems, muscles, and movements
• The principle of reversibility states that training effects will be reversed if training is stopped or reduced
• What does the principle of specificity target in training?

  Energy systems, muscles, movements
• What happens to the targeted fitness component during the supercompensation stage?

  Increases above normal
• What is the typical duration of a mesocycle within periodization?

  4-6 weeks
• Match the individual factor with its importance:

  Fitness Level ↔️ Beginners require different training than advanced athletes

  Injury History ↔️ Certain exercises may need to be modified or avoided

  Motivation ↔️ Training should be tailored to keep the athlete engaged
• What should training target according to the principle of specificity?

  Energy systems, muscles, movements
• Specificity in training is crucial for improvements that transfer to the desired sport or activity.


  True
• Stages of the supercompensation cycle

  1️⃣ Fatigue

  2️⃣ Recovery

  3️⃣ Supercompensation

  4️⃣ Reversion
• In periodization, the macrocycle typically lasts one year or more, whereas the mesocycle lasts 4-6 weeks
• The principle of reversibility states that the training effects will be reversed if the training is stopped or reduced
• The principle of specificity states that training should be specific to the sport or activity and target the energy systems, muscles, and movements
• Immediately after training, the body experiences fatigue and a temporary decrease in the targeted fitness component
• What is the purpose of periodization in training?

  Maximize fitness improvements
• What are key individual factors to consider when designing training programs?

  Fitness level, injury history
• The principle of progression suggests increasing the training load gradually over time

  True
• Stages of the supercompensation cycle

  1️⃣ Fatigue

  2️⃣ Recovery

  3️⃣ Supercompensation

  4️⃣ Reversion
• The supercompensation cycle begins with fatigue, followed by recovery, supercompensation, and then reversion
• If no further training is done after supercompensation, the body will revert back to its normal level.
• The principle of overload in periodization ensures sufficient challenge to drive adaptation.
• The principle of reversibility states that training effects are reversed if training stops.


  True
• What type of training should a marathon runner focus on to improve cardiovascular endurance and leg muscle strength?

  Long-distance running
• What is the principle of supercompensation?

  Body overcompensates after training
• If no further training is done after supercompensation, the body will revert to its normal fitness level.

  True
• Match the periodization phase with its duration and focus:

  Macrocycle ↔️ 1 year or more ||| Overall performance goals

  Mesocycle ↔️ 4-6 weeks ||| Specific fitness components

  Microcycle ↔️ Weekly ||| Day-to-day training tasks
• Maintaining training is crucial to sustain performance improvements.


  True