CHAPTER 12
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57 Terms
Q: What are the 3 categories of training principles?
A: Personalised, Scheduling and Improvement principles.
Q: What are the 5 Personalised principles? ITSIV
A: Intensity, Type, Specificity, Individuality and Variety.
Q: What are the 4 Scheduling principles? FTMD
A: Frequency, Time/Duration, Maintenance and Detraining.
Q: What are the 4 Improvement principles? PDTO
A: Progression, Diminishing Returns, Tapering and Overtraining.
Q: What is Frequency?
A: How often an athlete trains, usually measured in sessions per week.
Q: What category is Frequency?
A: Scheduling.
Q: What is Time/Duration?
A: The length of a training session or the total length of a training program.
Q: What category is Time/Duration?
A: Scheduling.
Q: What is Maintenance?
A: Reducing training frequency while maintaining intensity to maintain current fitness levels. (purpose)
Q: What category is Maintenance?
A: Scheduling.
Q: What is the key difference between Maintenance and Tapering?
A: Maintenance reduces frequency to maintain fitness, while Tapering reduces volume before competition to allow recovery and peak performance.
Q: What is Detraining?
A: The loss of physiological adaptations when training stops or is significantly reduced.
Q: What category is Detraining?
A: Scheduling.
Q: What is Intensity?
A: The level of exertion applied during an activity or training session.
Q: What category is Intensity?
A: Personalised.
Q: Why is training at the correct intensity important?
A: To maximise the desired chronic adaptations.
Q: How can intensity be measured?
A:
% Max HR
oxygen uptake/% VO₂ max
lactate concentration
maximal speed
RPE
GPS tracking.
Q: What is the formula for Maximum Heart Rate?
A: Max HR = 220 − age.
Q: What does RPE measure? ⭐
RATING OF PERCIEVED EXERTION
A: How hard an athlete perceives they are working.
Q: What should you NOT say RPE measures? ⭐
A: Simply "how tired the athlete is." RPE measures perceived exercise intensity.
Q: What is the aerobic training zone?
A: Approximately 70–85% Max HR, RPE 3–6.
Q: What is the anaerobic training zone?
A: Approximately 85–95% Max HR, RPE 8–9.
Q: What is the ATP-CP training zone?
A: Approximately 95%+ Max HR, RPE 10.
Q: What is Type?
A: The specific training method used during training.
Q: What category is Type?
A: Personalised.
Q: What is Specificity?
A: Designing training to match the specific energy systems, muscle groups and fitness components required by the sport/activity.
Q: What category is Specificity?
A: Personalised.
Q: What does SAID stand for?
A: Specific Adaptations to Imposed Demands.
Q: What does SAID mean?
A: The body adapts specifically to the demands placed upon it.
Q: What 3 things should training match under Specificity? ⭐
A: Energy systems + muscle groups + fitness components.
Q: What is the difference between Specificity and Individuality? ⭐
A: Specificity matches training to the sport's demands, while Individuality matches training to the athlete's unique needs and abilities.
Q: What is Individuality?
A: Tailoring a training program to an athlete's unique needs, fitness level and capabilities.
Q: What category is Individuality?
A: Personalised.
Q: Why might two athletes in the same sport need different programs? ⭐
A: They may have different fitness levels, capabilities, needs and training experience.
Q: What is Variety?
A: Changing exercises or training stimuli to maintain motivation and avoid plateaus.
Q: What are the two main benefits of Variety? ⭐
A: Maintains motivation and helps prevent plateaus.
Q: What category is Variety?
A: Personalised.
Q: What is Progression?
A: Gradually increasing training load over time to ensure continued improvement.
Q: Why is Progression necessary?
body adapts to training
increasing training load = new stimulus
^ prevents plateu + allows for continued physiological adaptations
Q: Why should only one variable be changed at a time? ⭐
To allow gradual adaptation and make it easier to determine the effect of the change.
Give examples of variables that can be progressed.
Intensity, frequency, duration, repetitions or training load.
What category is Progression?
Improvement
What is Diminishing Returns?
Fitness improvements become smaller as an athlete approaches their genetic potential.
What category is Diminishing Returns? ⭐
Improvement.
Q: Why does an untrained athlete improve rapidly?
A: Their body has greater potential to adapt to a new training stimulus.
Q: Why does a highly trained athlete improve more slowly?
: They have already made substantial adaptations and are closer to their genetic potential.
Q: What is Tapering?
A: Reducing training volume before competition while maintaining intensity.
Q: When is Tapering used?
A: Immediately before competition, generally around 1–4 weeks beforehand.
Q: Why is Tapering used?
A: To allow recovery, reduce fatigue, maintain adaptations and achieve peak performance.
Q: What category is Tapering?
A: Improvement.
Q: What is Overtraining?
A: When training load exceeds an athlete's recovery capacity.
Q: What can Overtraining cause?
A: Decreased performance, fatigue and impaired ability to train effectively.
Q: Does Overtraining simply mean "too many training sessions"? ⭐
A: No. It occurs when the overall training load exceeds recovery capacity, which can result from excessive frequency, intensity, volume or duration.
Q: What category is Overtraining?
A: Improvement.
Q: What is Detraining?
A: Loss of physiological adaptations when training stops or is significantly reduced.
Q: What category is Detraining?
A: Scheduling.
Q: What is the difference between Overtraining and Detraining?
A: Overtraining = too much training + insufficient recovery.
Detraining = too little/no training → loss of adaptations.