Quick questions on Principles of training and program design: HSC Health and Movement Science Focus Area 2

Training adaptations are specific to the stimulus. Aerobic training produces aerobic adaptations; resistance training produces strength adaptations. A marathon runner does not develop maximal force capacity by running long distances; a powerlifter does not develop VO2max by squatting heavy.

Adaptation requires the training stimulus to gradually exceed the body's current capacity. Overload can be progressed via frequency, intensity, duration, volume, density (work-to-rest ratio), or complexity. The progression must be gradual; too rapid an increase causes injury or non-functional overreaching.

Adaptations are lost when training stops. The "use it or lose it" rule. Aerobic fitness declines noticeably within 2-3 weeks of cessation; strength loss is slower but begins within weeks.

Sustained training requires varied stimuli to avoid plateau and to maintain psychological engagement. Variety can come from different exercises, different training methods (continuous, interval, fartlek), or different environments (track, hill, pool, court).

Training responses differ between individuals due to genetics, age, training history, sex, and recovery capacity. A program that works for one athlete may overload another. Strong programs are individualised against the athlete's baseline data, monitoring, and feedback.

Adaptation occurs during recovery, not during training. Inadequate recovery leads to plateau, injury or overtraining syndrome. Recovery includes sleep, nutrition, active recovery sessions, and planned deload weeks.

A 17-year-old male, current 5km PB 19:00, training 4 days per week, has been running for 18 months, goal is 17:30 over a 12-week macrocycle.

The Specific Adaptation to Imposed Demands acronym is fine as a memory aid but doesn't substitute for naming the six principles explicitly.

Define progressive overload and recovery, and explain the relationship between them. [4 marks]

Apply the principles of training to design a training program for a named performance goal. [8 marks]

Evaluate whether varying the dominant principle of training across phases of a season is more effective than maintaining a constant emphasis. [6 marks]