Conditioning And Training

Question 1

List the 6 core training principles.

Answer 1

Specificity, Overload, Progression, Individuality, Diminishing Returns, Reversibility (VO2max can drop 4–6% after 2 weeks off). [Principles]

Question 2

Define specificity with two example domains.

Answer 2

Adaptations mirror the training performed—metabolic and neuromuscular. [Principles]

Question 3

Overload—how do you create it?

Answer 3

Manipulate frequency, duration, and intensity to exceed habitual load. [Principles]

Question 4

Progression—key idea?

Answer 4

Gradually raise frequency/duration/intensity to continue improving. [Principles]

Question 5

Reversibility—one practical reminder.

Answer 5

Gains regress without continued training; VO2max falls within weeks of inactivity. [Principles]

Question 6

What does GAS stand for and its 3 phases?

Answer 6

General Adaptation Syndrome: Shock/Alarm (DOMS, performance dip), Resistance (supercompensation), Exhaustion (over‑training). [GAS]

Question 7

Who popularized periodization and what is it?

Answer 7

Matveyev (1960s); structured application of GAS across training cycles. [Periodization]

Question 8

Define macro/meso/microcycle lengths.

Answer 8

Macro: months–years; Meso: weeks–months; Micro: 1–4 weeks. [Periodization]

Question 9

Preparatory period—signature features?

Answer 9

Base fitness; high volume/low intensity; long slow distance, high‑rep/low‑load RT, low‑volume plyos; sport‑technique low priority. [Mesocycle]

Question 10

First transition—what changes?

Answer 10

↑ intensity (moderately), ↓ volume (moderately), ↑ sport‑specific technique. [Mesocycle]

Question 11

Competition period—two key points.

Answer 11

High intensity/low volume with technique drills; peak ~2–3 weeks → include rest microcycle. [Mesocycle]

Question 12

Second transition/active rest—what’s the goal?

Answer 12

Low volume/low intensity, unstructured/recreational training to restore recovery/mental freshness. [Mesocycle]

Question 13

Three phases of speed and three training components?

Answer 13

Phases: acceleration, peak, gradual decline. Components: acceleration, top speed, speed endurance. [Speed]

Question 14

Drills to improve acceleration?

Answer 14

Explosive lifts & plyometrics; starts: block starts, repeated 10 m sprints. [Speed]

Question 15

Top speed—most important determinant and why?

Answer 15

Stride rate is most important; highly trainable vs stride length (more anthropometric). [Speed]

Question 16

Typical elite stride rate and example calc?

Answer 16

≈5 strides/sec; 100 m in 11.5 s with 47 strides → 4.1 strides/sec. [Speed]

Question 17

Define speed endurance and one session type.

Answer 17

Ability to maintain top speed; use sprint intervals (sprint set distance → jog same distance × reps). [Speed]

Question 18

Which model best improves performance at 5000 m?

Answer 18

Live High + Train Low > Live High + Train High ≈ Live Low + Train Low. [Altitude]

Question 19

Ballpark VO2max change after 1 month of LH+TL or LH+TH?

Answer 19

≈4% ↑ VO2max; only LH+TL group showed performance gain (~1.3%). [Altitude]

Question 20

Why does LH+TL outperform LH+TH?

Answer 20

Similar erythropoiesis, but TL allows higher‑intensity training quality. [Altitude]

Question 21

HIF‑1α role and allele note.

Answer 21

Hypoxia triggers HIF‑1α → ↑ EPO; allele variation changes EPO rise (e.g., D7S477 ~135% vs others ~78%). [Altitude]

Question 22

Optimal living altitude/time targets?

Answer 22

≥22 h/day at 2000–2500 m or 12–16 h/day at 2500–3000 m; >3000 m no extra benefit; <2000 m minimal adaptation. [Altitude]

Question 23

Minimum exposure to see gains?

Answer 23

≥12 h/day for ≥2 weeks; most adaptations by ~4 weeks. [Altitude]

Question 24

Define HIIT and the Tabata protocol.

Answer 24

Short 15–60 s high‑intensity bouts with equal short recovery; Tabata: 20 s all‑out + 10 s rest × 8 (4 min). [HIIT]

Question 25

HIIT vs traditional training—headline finding.

Answer 25

Similar or greater physiologic/performance gains with less total time; strong cardio‑metabolic benefits. [HIIT]

Question 26

Define Functional Overreaching (FOR).

Answer 26

Short‑term performance drop after intense block → supercompensation with days–few weeks of rest. [OT]

Question 27

Define Non‑Functional Overreaching (NFOR) + contributors.

Answer 27

Weeks–months recovery; performance, psych, hormonal disturbance; factors: poor rest/nutrition, illness, stressors, boredom, sleep, altitude. [OT]

Question 28

Define Overtraining Syndrome (OTS).

Answer 28

Months–years recovery; similar findings as NFOR—difference is duration and severity. [OT]

Question 29

ANS patterns: sympathetic vs parasympathetic overtraining.

Answer 29

Sympathetic: ↑HR/BP, ↓HRV, irritability, weight loss. Parasympathetic: ↓HR/BP/glucose/lactate, ↑HRV, urinary catecholamines ↓50–70%. [OT]

Question 30

Neuroendocrine pattern to remember.

Answer 30

↓ free testosterone:cortisol >30% or absolute <0.35×10⁻³; ↓ ACTH/GH/PRL response; ↓ resting GH/LH; NOT diagnostic alone. [OT]

Question 31

Immune & biochemical changes.

Answer 31

↓ leukocytes/lymphocytes/neutrophil activity/salivary IgA; ↑ CK/uric acid; ↓ glycogen/lactate. [OT]

Question 32

Psychological profile clue (POMS).

Answer 32

Loss of 'iceberg' (↑ tension/anger/fatigue/confusion; ↓ vigor; ↓ self‑confidence). [OT]

Question 33

Best early indicators & tests.

Answer 33

Unexplained performance drop in sport tasks; reaction time or Stroop test may flag early; track VO2max and 4 mmol·L⁻¹ pace. [OT]

Question 34

Workup & treatment headline.

Answer 34

Rule out medical causes; REST; fix sleep/nutrition/stress; adjust program; consider sports psych. [OT]