Principles of Training 2023

You can remember the principles of training using the acronym:

• FIRSTOP

• ABCPRS

• FITT

• PCWIF

• ISPORT

This principle of training means that you gradually increase the intensity of training over time.

• Frequency

• Individual needs

• Progressive overload

• Specificity

• Thresholds of training

This principle of training means that you match the training to the requirements of the sport.

• Frequency

• Individual needs

• Progressive overload

• Specificity

• Thresholds of training

What % of maximum heart rate is the aerobic threshold?

• 40-60%

• 50-70%

• 60-80%

• 70-90%

• 80-90%

What % of maximum heart rate is the anaerobic threshold?

• 40-60%

• 50-70%

• 60-80%

• 70-90%

• 80-90%

What formula will give you the maximum heart rate of any performer?

• Age X resting heart rate

• Age - 220

• 220 - age

• 220 - resting heart rate

• 220 + resting heart rate

George and Sarah both play football for different teams. George trains for 60 minutes 3 times a week. Sarah trains for 30 minutes two times a week. This is an application of which principle of training?

• Progressive overload

• Specificity

• Individual needs

• Reversibility

• Type

Progressive overload can be achieved by applying which other principles of training?

• FITT

• Specificity

• Reversibility

• Overtraining

Which one of the following correctly describes a reason for muscle atrophy (muscles reduce in size)?

• Inability to continue training

• Regular participation in weight training

• Too much protein in the diet

• Not enough rest periods

• Overtraining

Making sessions too long, using a workload that is too high, and leaving insufficient rest between sessions are all examples of:

• Specificity

• Progressive overload

• Overtraining

• Individual needs