12PE | Training Principles

The principle of specificity is best illustrated by:

• Lifting heavy weights to increase aerobic performance
• Power walking to improve arm strength
• Doing push-ups to reduce waistline size
• Doing sit-ups to increase abdominal strength

Which statement best describes the principle of detraining/reversibility?

• Changing training duration prior to competition

• Changing training intensity prior to competition

• The loss of training benefits with reduced performance

• The loss of muscle glycogen due to increased training demands

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

• Ensuring that an athlete's HR is below 70-80% if MHR during each session
• Gradually increasing the weight & number of reps for strength training exercises
• Participating in a variety of activities to develop a range of muscle groups
• Scheduling 1-2 training sessions each week to maximise training benefits

How could progressive overload be included into the program?

• The frequency being maintained at 3 x week

• The time being decreased to 20-30 mins

• The intensity being increased to 75-85% of MHR

• The type of activity being changed to cycling

Which principle of training has the athlete displayed from Weeks 6 to 12?

• Peaking

• Progressive overload

• Detraining

• Specificity

Which of the following principles of training would best explain why an elite lawn bowler may not necessarily be an elite basketballer?

• Progressive overload

• Reversibility

• Specificity

• Reliability

Which principle of training refers to aligning training activities with the demands of a particular sport?

• Variety
• Specificity
• Reversibility
• Warm up & cool down

Laura has been swimming every day after school for 20 minutes for the last 2 weeks. Which of the following would she need to do to apply the training principle of Progressive Overload?

• Increase her swimming to 22 minutes the next week.

• Continue to swim 20 minutes every day.

• Take a week off and start again.

• Swim for 7 minutes the next week.

Which type of exercise should John mostly be doing if he is training for soccer? 

• Dance 
• Running 
• Hiking 
• Swimming 

Janet’s training heart rate is 125 to 140 bpm. What should her rate be in order to apply the principle of Progressive Overload? 

• 220-240 bpm 
• 140-165 bpm 
• 100-120 bpm 
• 65-80 bpm