Question 1: Define the term 'overload' in the context of training and explain why it is important.

Answer: Overload means increasing the intensity, duration, or frequency of exercise to challenge the body. It is important because it helps the body adapt and improve fitness.

Question 2: Describe the principle of 'progression' and give an example of how it can be applied in a training plan.

Answer: Progression involves gradually increasing the difficulty of training to avoid plateaus and continue improving. For example, increasing running distance by 10% each week.

Question 3: Explain the difference between 'specificity' and 'overload' in training.

Answer: 'Specificity' means training that targets a particular skill or fitness component, while 'overload' involves increasing training demands to improve fitness. Specificity focuses on matching the training to the activity, whereas overload focuses on increasing effort.

Question 4: List three benefits of following the principles of training.

Answer: Improved fitness levels, reduced injury risk, and more effective progress towards fitness goals.

Question 5: Identify and describe one potential risk of not applying the principles of training properly.

Answer: Not applying principles like overload or progression can lead to overtraining or injury, as the body is not being challenged appropriately or is being pushed too hard without proper adaptation.

Question 6: Sketch an example of a simple training plan that includes the principle of progression. Label the key stages.

Answer: A sketch showing a weekly plan with gradual increases in exercise intensity or duration, such as starting with 10-minute runs in week 1, then 15 minutes in week 2, and 20 minutes in week 3, with labels indicating progression stages.

Question 7: Explain why rest and recovery are important in a training program, relating to the principles of training.

Answer: Rest and recovery allow the body to repair and adapt after training, preventing injury and ensuring continued progress. They are essential parts of the principle of recovery.

Question 8: A trainee wants to improve their sprint speed. Describe how they could apply the principle of specificity in their training.

Answer: They should focus on sprinting exercises and drills that mimic the actual activity, such as short sprints, acceleration drills, and explosive starts, to improve their sprint speed directly.

Question 9: Draw a simple diagram or sketch illustrating how a balanced training session could be structured, including warm-up, main activity, and cool-down.

Answer: A sketch showing three sections: a warm-up (light jogging or dynamic stretches), main activity (e.g., running or circuit exercises), and cool-down (gentle stretches or walking).