TRAINING PRINCIPLE | DEFINITION | TRAINING EXAMPLE | SPECIFICITY (energy systems, fitness components, muscle groups & skills). | The training must be suitable to the chosen sport or goal | A long distance runner would work on his cardiovascular endurance. | INTENSITY | Is about how extreme the training would be | When running you’ll give it 100% to run as fast as you can. (HIT) | DURATION | Refers to how long you’ll train for. | You’ll do 2 minutes of barbell lifting and 2 minutes on push ups. | OVERLOAD | E.g. Progressively Increasing the amount of training we complete so that the body is continually under stress. This enables the body to keep adapting increasing performance and preventing injury. | E.g. Bench press weights: Week 1: 60kgs Week 2: 65 kgs Week 3: 70 kgs | FREQUENCY | How often you train in a week or so | Going to the gym 3 times a week. | TYPE | The type of training undertaken the main ones are aerobic, anaerobic, flexibility and strength training. | Running or skipping | ADAPTATION | The body becomes accustomed to a specific workload. | Weight training, doing the same weights will gradually make you become adapted to it. |
Extended answer questions: 1. Give definitions and examples for three of the additional training principles: (Individuality, diminishing returns, variety, detraining, maintenance, retraining).
Individuality – That refers to the training program that is designed for one’s own purpose.
E.g. making a program that is designed for you only.
Variety – having a variety involves different types of training; you’ll eventually get sick of one and might want to move onto another.
E.g. instead of putting weights on your arm, why not strengthen your legs.
Detraining – It happens when you stop training, when that happens you start to lose your sense of fitness.
E.g. Sitting at home for 2 weeks on the holiday doing nothing. 2. You are the coach of a 400 metre athlete who