Question 1: Define the principle of overload in training and explain why it is important for improving fitness.

Answer: Overload means increasing the intensity, duration, or frequency of exercise beyond normal levels to challenge the body. It is important because it stimulates adaptations that improve fitness.

Question 2: Describe what is meant by the principle of progression in training and give an example of how it can be applied in a running program.

Answer: Progression involves gradually increasing the difficulty or workload over time to ensure continuous improvement. For example, increasing running distance each week by a small amount.

Question 3: Explain the principle of specificity and provide an example related to training for a sprinting event.

Answer: Specificity means training should target the specific skills or fitness components needed for a sport. For sprinting, this could involve practicing short, high-intensity sprints.

Question 4: Identify and briefly describe two types of training methods suitable for improving cardiovascular fitness.

Answer: Continuous training, which involves steady-state exercise like jogging for an extended period, and interval training, which alternates high and low-intensity activity.

Question 5: Describe a scenario where the principle of reversibility would occur and outline how to prevent it.

Answer: Reversibility occurs when training stops, and fitness levels decline. To prevent it, maintain some level of activity regularly, even during off periods.

Question 6: Sketch a simple training plan for a beginner aiming to improve their fitness over four weeks. Include three types of training activities.

Answer: A correct sketch would show a weekly plan with activities like brisk walking or jogging, bodyweight exercises (push-ups, squats), and stretching. The plan gradually increases in intensity.

Question 7: Explain why rest and recovery are important components of a training program.

Answer: Rest allows the body to repair and adapt, reducing the risk of injury and fatigue, and helping to improve performance.

Question 8: Identify the principle of individuality and discuss why training programs should be tailored to each person.

Answer: Individuality means each person responds differently to training. Programs should be tailored to account for differences in fitness, goals, and abilities.

Question 9: Describe how the principle of balance applies to designing a training program for overall fitness.

Answer: Balance involves including different components of fitness, such as strength, endurance, flexibility, and speed, to ensure well-rounded development.

Question 10: Explain the importance of warm-up and cool-down in a training session.

Answer: Warm-up prepares the body for exercise by gradually increasing heart rate and flexibility, while cool-down helps recover and reduces muscle soreness.