Questions and Answers
What do the principles of practice primarily focus on?
Which principle of training emphasises the need for training to be relevant to the particular sport of an individual?
What is meant by the concept of Progressive Overload in training?
What is the consequence of Tedium in an athlete's training program?
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How does Reversibility affect an athlete's training outcomes?
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What is a common symptom of overtraining?
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Which factor is NOT considered when designing an appropriate training program for an athlete?
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For an elite athlete, what is a typical medium-term goal in terms of performance improvement?
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What does the 'Intensity' component of the FITT formula refer to?
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Why is it crucial to include rest days in an athlete's training program?
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Study Notes
Distinction Between Principles of Practice and Principles of Training
- Principles of Practice: Focus on skill development and technique refinement during individual training sessions; aim for short-term improvements in performance through specific drills.
- Principles of Training: Relate to long-term programs designed for overall physical development including fitness, strength, and endurance; emphasize systematic planning and goal setting for sustained progress.
Key Principles of Training (REMEMBER SPORT & RAID)
- Specificity: Ensure training relevance to the athlete’s sport; for instance, sprinters benefit from plyometric training for speed and power enhancement.
- Progressive Overload: Gradual increase of training stress to promote strength and endurance; example: a hurler advancing from squatting 80kg to 82.5kg to enhance leg strength.
- Reversibility: Improvements can be lost if training ceases; approximately 10% of muscular strength and 40% of endurance may decline within 8 weeks, with aerobic endurance declining faster than strength.
- Tedium: Boredom from repetitive training can hinder improvement; varied and engaging routines are essential for maintaining motivation.
- Rest, Recovery & Overtraining: Incorporate rest days to prevent overtraining and facilitate progress. Symptoms of overtraining include decreased performance, insomnia, excessive fatigue, and higher injury rates.
Additional Concepts in Training
- Adaptation: The body’s ability to adjust to a training regimen over time; initial struggles may give way to improved performance as the athlete becomes conditioned.
- Individual Needs: Customization of training programs is crucial, taking into account the athlete’s gender, age, fitness level, and injury status; young athletes require different protocols than adults.
- Diminishing Returns: Early training yields quicker improvements; as individuals advance, achieving further gains demands increased effort; elite athletes often chase marginal gains of just 0.5-1%.
FITT Formula for Progressive Overload
- Frequency: The number of training sessions per week; increasing the frequency can break training plateaus (e.g., from once to twice a week for specific drills).
- Intensity: The challenge level of workouts; athletes may taper intensity before events to ensure recovery. Measured using the RPE Chart where 10 represents maximal effort.
- Time: Duration of training sessions; longer sessions generally support fitness improvement.
- Type: Variety in training modalities; includes Circuit, Continuous, Interval, Fartlek, High-Intensity Interval Training (HIIT), and Weight Training.
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Description
This quiz explores the distinctions between the principles of practice and training. It covers individual training sessions aimed at skill development and the overarching design of long-term training programs. Improve your understanding of how these principles impact performance in both short and long-term scenarios.
