Principles of Training and Overload
Methods of Training
Warm-Up
Cool-Down
中文
100
What is the first principle of training?
Specificity
100
A type of training based on sets and reps
weight training
100
Benefits that have to do with the mind are called
psychological benefits
100
TRUE or FALSE - Breathing exercises help to aid relaxation and transition back to daily life
TRUE
100
以下哪一項不是 SPORT 訓練原則之一
a) Specificity / 特異性
b) Progression / 循序漸進
c) Variety / 多樣性
d) Reversibility / 可逆性
c) Variety / 多樣性
200
Name two risks of overtraining
Muscle fatigue, overuse injuries
200
What type of training focuses on explosive strength?
Plyometric Training
200
Name two psychological benefits of a warmup
Focuses mind on exercise
Helps prepare the person for competition
Part of the build-upto match readiness
200
Which type of stretch is being shown in this photo?
Static Stretch
200
縮寫 __________ 代表超負荷的四個原則：頻率、強度、時間和類型.
ENGLISH: The acronym __________ represents the four principles of overload: Frequency, Intensity, Time, and Type.
ANSWER - FITT
300
Name the four principles of overload
Frequency
Intensity
Time
Type
300
This type of training involves periods of high-intensity, followed by periods of rest.
High Intensity Interval Training
300
Name 3 physiological benefits of a warm-up
Raises body temperature and heart rate
Increases blood flow/oxygen supply to muscles
Stretches the muscles and gets them ready for action
Get joints moving & increases range of motion
Helps avoid strains and sprains
Give practice in skills and techniques to be used in the session/game
300
Name one physiological benefit of a cool-down
Help reduce the oxygen debt and clear any lactic acid in the muscles
Allows heart rate and blood flow to reduce gradually to normal levels
Reduces risk of injury
Gentle stretching reduces muscle soreness later
300
__________ 是指在海拔超過 5000 英尺（1524m）的地方進行的一種專門訓練，能幫助身體提高血紅細胞的生成。
QUESTION: __________ is specialized training at over 5,000ft (1524m) above sea level to help the body improve the production of red blood cells.
ANSWER: High-altitude training / 高海拔訓練
400
Explain the difference between the overload principle and overtraining
Overtraining--bad
Overload--good
400
What are two advantages of High-Altitude Training?
-Increases Aerobic Capacity/Increases VO2 Max which improves Cardiovascular Endurance
-Improves oxygen carrying capacity/Increases red blood cells/haemoglobin
-Improves performance for 2-3 months when returning to lower altitude
-Allows athlete to focus completely on training
400
Type of stretching that takes the limbs to the limit of their range of motion
Dynamic stretching
400
Name two psychological benefits of a cool-down
Gives time for the athlete to calm down
Helps transition to less physical daily activities
Offers chance to reflect on performance
400
__________ 活動與身體有關；包括運動前後的準備或放鬆等身體活動。
QUESTION: __________ activities relate to the body; physical activities that get the body ready for exercise or wind-down afterward.
ANSWER: Physiological / 生理性
500
Loss of muscle mass is known as ___________
atrophy
500
How is intensity rated during Fartlek training?
The Borg scale
500
What are the three phases of a good warm-up? (exact wording)
Pulse Raiser
Dynamic Stretching
Skill familiarization
500
What are the three components of a cool-down?
1. Light Motor Activity
Light jogging/Walking To decrease body temperature and remove waste products from the muscles
2. Static stretching
To help muscles re-establish their normal range of movement
3. Breathing exercises
To aid relaxation and transition back to daily life
500
動態拉伸和靜態拉伸有什麼區別？你會在什麼時候使用每種類型的拉伸？
QUESTION: What are the differences between dynamic and static stretching, and when would you use each type of stretching?
ANSWER: Dynamic stretches involve controlled movements through a full range of motion, preparing the muscles for activity. They are best used as part of a warm-up. Static stretches involve holding a stretch for 15-20 seconds, focusing on lengthening the muscle. They are best used after exercise or as part of a cool-down to improve flexibility.