The principles of training
Overload, progression, specificity, individualisation, alternation and reversibility: the rules that drive progress.
- 15 cards
- 4 topics
- Free
The outline, topic by topic
Each topic is weighted the way the exam weighs it.
- Concepts
- Sort and link
- Scenarios
- Understand
A few cards from the deck
Overload: what is it?
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Putting the body under a load greater than it is used to.
Without disruption, no adaptation.
A runner stops for three months and loses much of his endurance. Which principle?
- Reversibility
- Specificity
- Overload
- Individualisation
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Reversibility
What is not used is lost.
Progression: what is it?
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Raising the load gradually, at the pace of adaptation.
Too sharp a rise raises the risk of injury.
Why does stacking hard sessions without rest cause regression?
- The load stays too light to disturb the body
- The body has no time to adapt and fatigue builds up
- The body adapts during effort, not during rest
- Hard sessions lose their specificity day after day
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The body has no time to adapt and fatigue builds up
Overtraining comes from a poor load-recovery balance.
Specificity: what is it?
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Adaptations match the type of effort performed.
Running develops running, not swimming.