Training Principles and Methods

Question 1

The FITT Principle

Answer 1

• Frequency: how often one trains per week based on age, conditioning, competitive aspirations (in general should be 3-5 times/week)
• Intensity: How hard one works → percentage of max aerobic and anaerobic power
• Prescribed with VO2 max, bog scale of perceived exertion, percentage of max heart rate, Karvonen method
• Type: Aerobic, anaerobic training or both → depends on fitness, athletic aspirations and sport
• Time: Amount of time spent per training session (should be 20-60 mins) → 20 for beginners, 60 for experienced athletes

Question 2

Live High, Train Low

Answer 2

• Living at a high altitude allows the athlete to adapt to the low oxygen levels
• Training at sea level doesn’t interfere with training scheme while maintaining benefit of high altitude
• At a higher altitude body needs less oxygen to function through adaptation

Question 3

Overload

Answer 3

to get stronger body needs to face challenges increasing in difficulty because body will adapt to demands → includes physiological, emotional, mental and psychological aspects

Question 4

Progression

Answer 4

to constantly improve must progressively increase overload → loads on body must increase performance and decrease injury

Question 5

Specificity (SAID)

Answer 5

for specific outcomes to occur training needs to be specific so specific muscle adaptations will occur → must reflect game situation needs

Question 6

Individual Differences

Answer 6

every athlete has different needs when it comes to pre-training fitness levels, sport requirements, age and gender, ability to recover from workouts and injury

Question 7

Reversibility

Answer 7

must use muscles to maintain ability → leads to atrophy, detraining, injury, lack of motivation, overtraining, burnout

Question 8

Diminishing Returns

Answer 8

training gains reflect prior level of training and performance plateau occurs so must change prescription → ethical and unethical methods