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

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

Question 2: Describe how overload is applied in a training program and provide an example related to improving cardiovascular endurance.

Answer: Overload involves gradually increasing the training demands to stimulate improvement. For example, running longer distances or increasing running speed over time to improve cardiovascular endurance.

Question 3: Explain the concept of reversibility and its impact on training progress. How can athletes prevent reversibility effects?

Answer: Reversibility means that gains made through training are lost when training stops or decreases. Athletes can prevent reversibility by maintaining regular training sessions and gradually reducing intensity rather than stopping abruptly.

Question 4: Identify and describe two principles of training that are important for preventing injury.

Answer: Two principles are progression, which ensures gradual increases in training load to avoid strain, and specificity, which involves focusing on appropriate exercises to prevent overuse injuries.

Question 5: Sketch a simple training plan that incorporates the principle of progression for improving muscular strength. Label the key components of your plan.

Answer: A correct sketch would show a weekly plan with gradually increasing repetitions or weight, such as starting with 3 sets of 8 reps, then progressing to 3 sets of 12 reps over several weeks. Labels should indicate the starting point, progression, and rest days.

Question 6: List three different types of training methods that can be used to improve aerobic fitness, and briefly describe how each method works.

Answer: 1. Continuous training: sustained activity at a steady pace for an extended period. 2. Fartlek training: alternating fast and slow running to improve endurance. 3. Circuit training: performing multiple aerobic exercises in sequence with minimal rest.

Question 7: Explain how the training principle of individual needs influences the design of a training program.

Answer: The principle of individual needs emphasizes tailoring training to an individual's fitness level, goals, and any physical limitations, ensuring the program is effective and safe for that person.

Question 8: Describe the importance of rest and recovery within a training schedule. What could happen if athletes neglect this principle?

Answer: Rest and recovery allow the body to repair and adapt, preventing fatigue and injury. Neglecting rest can lead to overtraining, increased injury risk, and decreased performance.

Question 9: Draw a basic diagram of a training cycle, including the phases of preparation, competition, and recovery. Label each phase clearly.

Answer: A correct diagram would be a circular or linear cycle divided into three sections: 'Preparation' (building fitness), 'Competition' (peak performance), and 'Recovery' (rest and regeneration). Labels should clearly identify each phase.