HSC PDHPE - Principles of Training

What is the progressive overload principle in training?

• Gains in fitness occur only when the training load is randomly changed

• Gains in fitness occur only when the training load remains constant

• Gains in fitness occur only when the training load is greater than normal and is progressively increased

• Gains in fitness occur only when the training load is less than normal

What happens if the athlete trains at a level that is comfortable on a consistent basis?

• The athlete will experience an increase in injuries

• The athlete will experience a decline in performance

• The athlete will experience no change in performance

• The athlete will experience rapid improvement in performance

What is the one purpose of a warm-up prior to training?

• To reduce enzyme activity

• To mentally prepare the athlete for training

• To decrease body temperature

• To increase the risk of injury

What is the reversibility effect in training?

• Gains made in fitness are reversed if training intensity increases

• Gains made in fitness are doubled if training ceases

• Gains made in fitness are gradually lost if training ceases

• Gains made in fitness are maintained even if training ceases

What is the purpose of a cool-down in training?

• To increase muscle stiffness and soreness

• To increase the risk of injuries

• To disperse lactic acid or blood pooling in the muscles

• To promote faster and more powerful muscle contractions

What is the principle of specificity in training?

• Training should be targeted towards the goals and objectives of the athlete and/or the demands of the chosen sport

• Training should be random and unrelated to the goals and objectives of the athlete

• Training should be focused on a wide range of activities with no specific goal

• Training should be focused on the same activity regardless of the athlete's goals

What is the lowest threshold an athlete must operate at in training?

• Resting heart rate

• Maximum heart rate

• Aerobic training threshold

• Anaerobic training threshold

What is the maximum heart rate formula?

• 240 - age = MHR

• 220 - age = MHR

• 200 - age = MHR

• 180 - age = MHR

What is the purpose of variety in a training program?

• To reduce motivation and increase boredom

• To focus on the same drills and activities each week

• To decrease the adaptations to fitness

• To stress the body in different ways and reduce the risk of injury

What adaptations are made when training above the anaerobic threshold?

• Fast twitch muscle fibres are recruited and lactic acid tolerance is increased

• Increased endurance

• Reduced risk of soft tissue injury

• Improved speed and power