Question 1: Define the principle of specificity in training and explain why it is important when designing a training program for a sprinter.

Answer: Specificity means tailoring training to suit the specific demands of the sport or activity. It is important for a sprinter because their training should focus on explosive power, speed, and acceleration to improve performance effectively.

Question 2: Describe how the overload principle can be applied to improve cardiovascular endurance in a training plan.

Answer: Applying overload involves gradually increasing the intensity, duration, or frequency of cardiovascular exercises, such as running longer distances or increasing running speed, to challenge the body and promote improvement.

Question 3: Explain the concept of progression in training and provide an example related to increasing muscular strength.

Answer: Progression involves gradually increasing the difficulty of exercises over time to continue improving. For example, increasing the weight lifted in resistance training every few weeks as strength improves.

Question 4: What is reversibility in training, and how can athletes prevent it during the off-season?

Answer: Reversibility refers to losing fitness gains when training stops or reduces. Athletes can prevent it by maintaining a lower level of training or engaging in alternative activities to keep fitness levels up during the off-season.

Question 5: A football player is training to improve their anaerobic capacity. Describe an appropriate training method and how it applies the principle of overload.

Answer: High-intensity interval training (HIIT), involving short bursts of intense activity followed by rest, can improve anaerobic capacity. Overload is applied by increasing the intensity or duration of these high-intensity intervals over time.

Question 6: Sketch a simple training plan outline for improving muscular endurance for a rower. Include at least three key elements.

Answer: [Teacher's note: A correct sketch would include: 1. Frequency - e.g., 3 times per week, 2. Intensity - moderate resistance, 3. Repetitions - high reps (e.g., 15-20), 4. Progression - gradually increasing resistance or repetitions over weeks.]

Question 7: Identify and explain two principles of training that should be considered when designing a training program to prevent injury.

Answer: Progression is important to avoid overloading the body too quickly, reducing injury risk. Specificity ensures training focuses on relevant muscle groups and movements, preventing strain on untrained areas.

Question 8: In a circuit training session, a coach wants to increase the intensity for athletes. Suggest two ways to do this while applying the principle of overload.

Answer: Increase the number of stations or exercises in the circuit, and reduce rest time between stations to challenge the athletes further.

Question 9: Explain how the principle of individual differences influences the design of a training program for two athletes with different fitness levels.

Answer: Training programs should be tailored to each athlete's current fitness level, with appropriate intensity, volume, and progression, to ensure both can improve safely and effectively without risking injury or burnout.

Question 10: Describe a scenario where reversibility might occur and suggest strategies to minimize its effects during a period of injury or illness.

Answer: If an athlete stops training for several weeks due to injury, their fitness may decline. To minimize this, they can engage in alternative low-impact activities or maintain some level of training within their limits, and gradually rebuild their fitness once recovered.