Principles of Training
What principle involves gradually increasing training demands?
Progressive overload
How can progressive overload be applied to aerobic training?
Increasing duration, intensity or frequency
What cardiovascular response occurs during an effective warm-up?
Increased heart rate
What is the number of heartbeats per minute while the body is at rest?
Resting heart rate
What is the increase in the size of muscle fibres?
Muscle hypertrophy
What refers to the minimum intensity required to stimulate physiological adaptation?
Training threshold
How can progressive overload be applied to strength training?
Increasing resistance, repetitions or sets
What change helps prepare the muscles for exercise during a warm-up?
Increased muscle temperature
What is the amount of blood ejected from the left ventricle during each heartbeat?
Stroke volume
What performance benefit results from muscle hypertrophy?
Greater force production
What principle explains the loss of adaptations when training is stopped or significantly reduced?
Reversibility
What heart rate range do endurance athletes often train within to stimulate aerobic adaptations?
70–85% maximum heart rate
What is the main purpose of a cool-down?
Gradually reducing exercise intensity to avoid injury
What is the volume of blood pumped by the heart each minute?
Cardiac output
Which muscle fibre type is highly resistant to fatigue and suited to endurance activities?
Slow twitch (Type I)
What principle states that adaptations are specific to the type of training performed?
Specificity
What should strength training target to ensure gains transfer to sporting performance?
Sport-specific movements and muscle groups
What activities can athletes use during a cool-down to assist recovery?
Light movement and stretching
What is the maximum amount of oxygen the body can utilise during exercise?
VO₂ max
Which muscle fibre type produces large amounts of force and power but fatigues more rapidly?
Fast twitch (Type II)
What principle involves changing activities, environments or methods while maintaining the same performance goals?
Variety
What are two benefits of including variety in an athlete's training program?
Reducing boredom and risk of overuse injuries
What is required to prevent fitness adaptations from being lost?
Maintaining regular training
What protein in red blood cells transports oxygen from the lungs to working tissues?
Haemoglobin
Which type of athlete relies heavily on fast twitch fibres to generate explosive speed and power?
Sprinters