HSC Principles of Training

The principles of training are (tick the correct options)

• specificity

• variables

• progressive overload

• variety

• training types

Specificity refers to

• training which utilises the energy system and skill requirements specifically required for the sport

• training which varies the energy system and skill requirements required for the sport

• training which is modified so that the skill requirements are kept to a minimum

• When an athlete consumes the nutrition specifically required for the sport

Progressive overload involves

• the gradual increase of training load/intensity in order to see continued improvement

• the reduction of training intensity prior to competition in order to see improvement

• the increase in training intensity and reduction of rest and recovery time in order to see improvement

• the maintenance of training loads in order to reduce overtraining

The appropriate training percentage range (thresholds) for aerobic training is

Tick which of the following are reasons that 'variety' of training should be used for athletes

• to prevent boredom

• enhance motivation

• allows for active 'rest'

• benefits nutrient uptake

Which are examples of specificity training for a cricket player (tick)

• practising batting in the nets

• completing short sprints (20-50m)

• completing a 10km run

• practising their swing by participating in golf

Reversibility can occur after just

• 2-4 days

• 2-4 weeks

• 2-4 months

• 2-4 hours

Training zones for the anaerobic system are typically

• 60-65%

• 60-80%

• 85%-100%

• 70-90%

An appropriate warm up is an important principle of training as it can (tick all the correct options)

• prepare the body, joints, muscles for the specific movement about to be performed

• decrease the body temperature and stress on the joints

• help to prevent injury through increasing body temperature and mobilising joints

• help to prevent concussion through preparing the head for impact in sports like boxing

An example of appropriate progressive overload for a middle distance swimmer (400m) would be

• maintaining the current session workloads but decreasing the rest periods in between sets

• increasing the distance during training by 50% each session

• decreasing the intensity of lap times by 5%

• incorporating some variety training by completing running on a treadmill for 400m at a time