Training programme design

• What are the three essential components to include in a training programme?

  Evaluation test, warm-up, cool down
• What are the principles of training designed to achieve?

  Desirable adaptations of the body
• How can the principles of training help prevent injuries?

  • By ensuring proper training design
  • By adapting to individual needs
  • By avoiding excessive overload
• What does specificity in training refer to?

  Training geared towards activity demands
• How should training be tailored for a weight lifter?

  Focus on muscular strength demands
• What factors should be considered for training specificity?

  Age, ability, current fitness level
• What is the principle of progression in training?

  Gradually increasing training over time
• What happens if training intensity is not increased over time?

  No further adaptations will occur
• What does overload mean in the context of training?

  Working harder than usual to adapt
• How can overload be achieved in training?

  By manipulating frequency, intensity, time, type
• Why is variance important in a training programme?

  To avoid boredom and maintain commitment
• What can happen if overload is excessive?

  Overuse injuries can occur
• What are the principles of training?

  • Rules for effective training programme design
  • Ensure safe and effective fitness adaptation
  • Include specificity, progression, overload, variance, moderation
• What is adaptation in the context of training?

  A physiological change in response to training
• What happens to fitness levels during periods of inactivity?

  Fitness levels quickly drop
• How can training programmes minimize fitness loss during off-seasons?

  Avoid long periods of inactivity
• How can steady progression affect fitness loss?

  It reduces the loss of fitness
• FITT

  Frequency

  Intensity

  Time

  Type
• FITT is the component parts of the principles of overload
• MR SPOV

  Moderation

  Reversibility

  Specificity

  Progression

  Overload

  Variation