Understanding Training Principles and Progression

What is the minimum number of training sessions per week required for fitness gains to occur?

• 2

• 3

• 4

• 5

Which formula is commonly used to calculate Maximum Heart Rate (MHR)?

What percentage of Maximum Heart Rate (MHR) is associated with training the aerobic energy system?

• 60-70%

• 70-85%

• 85-95%

• 95-100%

Which training principle refers to the systematic application of overload to achieve adaptations?

• Frequency

• Intensity

• Progression

• Type/Specificity

What is the minimum duration required for noticeable improvements in aerobic capacity?

• 5 weeks

• 10 weeks

• 12 weeks

• 15 weeks

Which of the following is NOT a variable that can be adjusted to apply progression?

• Distance of work

• Duration of recovery period

• Type of sport

• Number of repetitions

What is the recommended frequency of training sessions per week for anaerobic training?

• 1-2 times

• 2-3 times

• 3-5 times

• 5-7 times

What is the main consideration for recovery time in a training program?

• Intensity of sessions

• Frequency of sessions

• Type of sport

• Duration of sessions

Which training zone is associated with negligible adaptations?

• <70% MHR

• 70-85% MHR

• 85-95% MHR

• 95+% MHR

What is the minimum duration required for noticeable improvements in strength?

• 1 week

• 3 weeks

• 5 weeks

• 10 weeks