1.2b Principles of training

• What are the components of fitness represented by the acronym SPOR?

  Specificity, Overload, Progression, Reversibility
• Why should training be specific to the individual and their sport?

  To ensure it is relevant and appropriate for their muscle fibre type and movement pattern
• How should a marathon runner's training be structured according to the principle of specificity?

  It should focus on running with slow twitch muscle fibres through continuous aerobic activity
• What does the principle of overload entail in training?

  Training should push the performer beyond their comfort zone to force an adaptation
• How might a weightlifter apply the principle of overload in their training?

  By increasing the weight lifted and the number of repetitions and sets
• What is the principle of progression in training?

  Training demands should gradually increase over time to ensure improvement
• Why is it important for a young gymnast to gradually increase the intensity of their training?

  To prevent injuries
• What does the principle of reversibility mean in training?


  Training must be maintained to prevent a loss in performance
• How might an injury affect a cyclist's performance according to the principle of reversibility?

  They may lose muscular endurance due to a lack of training
• What does the FITT principle stand for?


  Frequency, Intensity, Time, Type
• How can the frequency component of the FITT principle be defined?

  It refers to how many sessions per week are performed
• What does the intensity component of the FITT principle refer to?

  It refers to how hard the sessions are
• What does the time component of the FITT principle indicate?


  It indicates how long the sessions, intervals, or sets are
• What does the type component of the FITT principle refer to?

  It refers to the method of training used
• What is continuous training?

  Steady-state low-moderate intensity exercise for a prolonged period of time
• What is fartlek training?

  Continuous steady-state aerobic exercise with random higher intensity periods
• What is interval training?

  Periods of exercise followed by periods of rest
• What is circuit training?

  A series of exercise stations arranged in a specific order to alternate muscle groups
• What is weight training?

  A series of exercises organized into sets of repetitions with specific intensity and recovery time
• What are plyometrics?


  A series of explosive exercises to improve the speed at which a muscle contracts
• What is high-intensity interval training (HIIT)?

  Repeated periods of high-intensity exercise followed by varied recovery times
• What are the five key components of a warm-up?

  Pulse raising, mobility, stretching, dynamic movements, skill rehearsal
• What is the purpose of pulse raising in a warm-up?

  To increase heart rate and temperature
• What is the purpose of mobility in a warm-up?

  To take the joint through the full range of motion
• What is the purpose of stretching in a warm-up?

  To increase the elasticity of muscles, tendons, and ligaments
• What is the purpose of dynamic movements in a warm-up?

  To involve changes in speed and direction
• What is the purpose of skill rehearsal in a warm-up?

  To mirror game demands
• What are the physical benefits of a warm-up?

  Increases muscle temperature, flexibility, range of motion, and pliability of tendons and ligaments
• What is the purpose of a cool-down?

  To gradually decrease heart and breathing rates
• What are the physical benefits of a cool-down?

  Returns the body to resting state, maintains blood flow, and removes waste products
• What are the two key components of a cool-down?

  Low-intensity exercise and stretching
• What is the purpose of low-intensity exercise in a cool-down?

  To gradually decrease heart and breathing rates
• What is the purpose of stretching in a cool-down?

  To decrease muscle temperature and relieve muscle fibers
• What is the importance of performing a cool-down after training?

  It helps to limit delayed onset muscle soreness and removes waste products
• What are the components of the FITT principle?


  Frequency, Intensity, Time, Type
• What is the significance of the principle of specificity in training?

  It ensures that training is tailored to the individual's needs and goals
• How can the principle of overload be applied in a training program?

  By gradually increasing the intensity, duration, or frequency of training sessions
• What is the role of progression in a training program?


  To ensure that the performer continues to improve over time
• What is the impact of reversibility on a training program?

  It highlights the need for consistent training to maintain performance levels
• How does injury relate to the principle of reversibility?


  An injury can lead to a loss of performance due to a lack of training