Training Principles

Training Principles

11.6 & 11.9

Multiple Choice

The number of sessions per week refers to which training variable?

• Time

• Intensity

• Frequency

• Type

Multiple Choice

For positive changes to occur as a result of training, the body must adapt to an

increased demand in how many of the FITT principle variables?

• 1 or more variables

• 2 or more variables

• 3 or more variables

• all FITT variables

Multiple Choice

Kim jogs 5 times per week at 66-85% of her Max Heart Rate (MHR). What does Kim need to increase if she wants to improve her cardiorespiratory endurance?

• workout intensity

• workout time

• workout frequency

• workout specificity

FITT Recommendations

Multiple Choice

When should you apply the training principles, such as overload, progression, and

specificity?

• when working to achieve your fitness goals

• when decreasing your intensity over time

• when calculating your rate of perceived exertion

• when increasing your maximum heart rate

Multiple Choice

Joe is working to improve the health of his heart and lungs. When creating his FITT plan, which principle of training is

used when determining the type of activity?

• the principle of specificity

• the principle of overload

• the principle of progression

• the principle of reversibility

Multiple Choice

Leo wants to increase his muscular strength to improve his rock climbing performance. He currently runs 3x week but has not seen any improvement in his rock climbing performance. Which training principle has Leo overlooked?

• principle of overload

• principle of specificity

• principle of progression

Open Ended

Explain what Leo needs to do to see an improvement in his muscular strength.

Leo needs to begin a resistance training program which should include upper body strength exercises.

Multiple Choice

Within his muscular strength training program, Jacob has found that he could easily do 10 reps of squats with 100 pounds. What principle of training can Jacob use to improve muscular strength?

• principle of specificity

• principle of progression

• principle of overload

Multiple Choice

How can this training principle be implemented into Jacob's fitness plan for improving muscular strength?

• He can increase the weight to 110 pounds and only be able to complete 4-6

  repetitions.

• He can continue lifting the same weight and increase to 12 or more repetitions.

• He can decrease the weight and decrease the number of repetitions.

Your response must identify a training principle that will allow Jacob to improve muscular strength.

For muscular strength: increasing the amount of resistance (intensity) during an exercise so that no more than 8 repetitions (time) can be done.

Exemplar:

Training principle: Overload

Implementation: Jacob will increase the weight to 110 pounds. He should only be able to complete 4-6 repetitions.

Multiple Choice

Which of the following best demonstrates the principle of progressive overload?

• Scheduling 1-2 training sessions each week

• Gradually increasing the weight & number of reps for strength training exercises

• Participating in a variety of activities to develop a range of muscle groups

Multiple Choice

Changing the training you do so that you don't get bored and continue to enjoy your training.

• Variation

• Type

Variation

Try to vary your training to keep you interested and to give your body a different challenge. A change can be as good as a rest.

Many professional athletes will play a completely different sport in-between their main season, to keep their fitness up whilst still having a rest from the repetitive.

Multiple Choice

When you stop training you lose any strength, tone or skill that have been previously gained.

• Reversibility

• Variation

Reversibility

Multiple Choice

What should all training be followed by?

• Rest and Recovery

• Rehab and Food

• Another training session