Principles of Training
This principle ensures training is suited to the energy systems and movements of a sport.
What is Specificity
The body’s ability to supply oxygen to muscles for long periods.
What is Aerobic Capacity
Continuous exercise at the same intensity without rest
What is Continuous Training?
This energy system fuels short bursts (0–15 seconds) of maximal effort
What is the ATP-PC System
A 4–6 week block of training focused on a specific skill or fitness goal.
What is a Mesocycle
Increasing training load gradually to promote adaptation.
What is Progressive Overload
The ability to move the body or limbs quickly
What is Speed
A mix of continuous running with bursts of sprints
What is Fartlek Training
This anaerobic system uses glucose to fuel efforts up to 90 seconds
What is the Lactic Acid System
The full training plan from pre-season to recovery.
What is a Macrocycle
This principle considers the athlete’s unique goals, fitness, and motivation.
What is Individuality
The combination of strength and speed to produce explosive movement
What is Power
Alternating periods of high-intensity work and rest.
What is Interval Training
The accumulation of lactic acid faster than it can be removed.
What is Lactate Threshold
The phase focused on improving general fitness
What is the Preparation Phase
Doing the same training repeatedly can lead to boredom. This principle prevents that.
What is Variety
The ability to sustain repeated muscle contractions without fatigue
What is Muscular Endurance
Training using resistance like weights or bands
What is Resistance Training
The point where the body lacks oxygen and must “repay” it later
What is Oxygen Debt
Reducing training load to peak for competition
What is Tapering
Name the four key factors that make training effective
What are Frequency, Intensity, Duration, and Specificity
The ability to move a joint through its full range of motion
What is Flexibility
A series of exercises performed in rotation with minimal rest.
What is Circuit Training
This energy system uses oxygen and fuels long-duration, low-intensity exercise
What is the Aerobic System
The off-season phase where athletes rest and recover
What is the Transition Phase