Question 1: Define the principle of specificity in training and explain why it is important for athletes.

Answer: The principle of specificity states that training should be relevant and tailored to the specific activity or sport, focusing on the muscles, movements, and energy systems used. It is important because it ensures that training directly improves the athlete's performance in their particular sport.

Question 2: Describe how the principle of overload can be applied during a training program for a sprinter.

Answer: Overload can be applied by gradually increasing the intensity, duration, or frequency of training sessions, such as running faster, longer distances, or adding resistance, to challenge the muscles and cardiovascular system and promote improvement.

Question 3: Explain the concept of progression in training and provide an example related to improving endurance.

Answer: Progression involves gradually increasing the difficulty of training to continue making gains. For example, a runner may increase their weekly mileage by 10% each week to improve endurance safely.

Question 4: Identify and describe two types of training methods that can be used to improve muscular strength.

Answer: Weight training using free weights or machines, which involves lifting heavy loads with fewer repetitions, and resistance training with resistance bands or bodyweight exercises like push-ups, both of which help increase muscular strength.

Question 5: Draw a diagram illustrating a basic circuit training setup for cardiovascular fitness. Label the different stations involved.

Answer: A correct sketch would show a sequence of stations such as skipping, jumping jacks, burpees, and shuttle runs, connected in a circuit format with arrows indicating the flow from one station to the next. Labels should clearly identify each exercise station.

Question 6: Explain why recovery is an essential principle of training and describe two recovery strategies.

Answer: Recovery allows the body to repair and adapt after training, preventing injury and fatigue. Strategies include rest days and active recovery, such as light jogging or stretching after intense workouts.

Question 7: Identify which principle of training is being applied if an athlete increases their training load by 15% each week, and explain its purpose.

Answer: This applies the principle of overload with a gradual increase to ensure continuous improvement without risking injury.

Question 8: Sketch a simple plan for a training week that incorporates the principles of progression, overload, and recovery. Use a large blank space for your plan.

Answer: A correct sketch would include a weekly timetable with gradually increasing training intensity or volume, appropriate rest days, and notes on how each principle is being applied within the schedule.

Question 9: Describe how the principle of reversibility might affect an athlete who stops training for four weeks.

Answer: Reversibility means that gains made through training will diminish or be lost if training is stopped. The athlete may experience decreased strength, endurance, and skill level after four weeks of inactivity.

Question 10: Explain the importance of individual differences in applying training principles, providing an example.

Answer: Individual differences such as age, fitness level, and injury history influence how training principles are applied. For example, beginners may require longer recovery periods, while advanced athletes can handle higher overloads.