Training

• Why is reaching a high level of fitness important for elite sports performers?

  It allows them to perform at peak ability
• What is the purpose of applying principles of training?

  To maximize training efficiency and avoid injury
• How should athletes design their fitness training programs?

  To allow for maximum gains and avoid injury
• What can happen to an athlete without a meticulous training plan?

  They may fall by the wayside despite potential
• Why is reaching a high level of fitness important for elite sports performers?

  It allows them to perform at peak ability
• What are the principles of training?

  • Moderation
  • Reversibility
  • Specificity
  • Variance
  • Overload
  • Progression
  • Periodisation
• What is the purpose of applying principles of training?

  To maximize training efficiency and avoid injury
• What does the principle of moderation ensure?

  Gradual increase in workload to avoid injury
• How should athletes design their fitness training programme?

  To allow for maximum gains and avoid injury
• Why is reaching a high level of fitness important for elite sports performers?

  It allows them to perform at their peak ability
• What does the principle of reversibility imply?

  Benefits gained will regress if training stops
• What might happen to an athlete without a meticulous training plan?

  They may fall by the wayside despite potential
• What is the principle of specificity in training?

  Training should replicate the activity and energy systems
• What is the purpose of applying principles of training?

  To maximize training efficiency and avoid injury
• How does the principle of variance benefit training?

  It increases training effects and reduces boredom
• How should athletes design their fitness training programme?

  To allow for maximum gains and avoid injury
• What are the principles of training?

  • Moderation
  • Reversibility
  • Specificity
  • Variance
  • Overload
  • Progression
  • Periodisation
• What does the overload principle state?

  The system must be overloaded for adaptations
• What is the importance of progression in training?

  Overload needs to be applied gradually
• What does the principle of moderation entail?

  Gradual increase in workload to avoid injury
• What can happen to an athlete without a meticulous training plan?

  They may fall by the wayside despite potential
• What is periodisation in training?

  Organized division of training into specific blocks
• What are the cycles of periodisation?

  • Macrocycle: Whole long-term programme
  • Mesocycle: Mid-term programme (4-6 weeks)
  • Microcycle: Short-term programme (1-3 weeks)
• What is the principle of reversibility?

  Benefits regress if training levels are not maintained
• What are the principles of training?

  • Moderation
  • Reversibility
  • Specificity
  • Variance
  • Overload
  • Progression
  • Periodisation
• What is the duration of a microcycle?

  1-3 weeks
• What does the principle of moderation entail?

  Gradual increase in workload to avoid injury
• What is the duration of a mesocycle?

  4-6 weeks
• What is the duration of a macrocycle?

  1 year
• What is the principle of reversibility?

  Benefits regress if training levels are not maintained
• What are the phases of periodisation?

  • Preparatory: Off-season or pre-season
  • Competitive: Includes competitive season
  • Transition: Active rest and recuperation
• What does specificity in training refer to?

  Training should replicate the activity and energy systems
• What is the focus during the preparatory phase?

  Off-season or pre-season training
• What does the competitive phase include?

  Training during the competitive season
• How does variance benefit training?

  It increases training effects and reduces boredom
• What is the purpose of the transition phase?

  Time for active rest and recuperation
• What is the principle of overload?

  The system must be overloaded for adaptations
• What is the peak of training?

  The highest level of performance achieved
• What does specificity in training refer to?

  Training should replicate the activity and energy systems
• What does progression in training involve?

  Gradual application of overload for best adaptation