📚 Part 1: Understanding Training Principles

1. Match each training principle to its correct definition by drawing a line:

Specificity

Progression

Overload

Recovery

Allowing rest and repair time between sessions

Training should be relevant to your goal

Gradually increasing intensity or volume

Exercising beyond normal level to improve

2. Which training principle is most important for preventing injury?

Specificity

Progression

Overload

Recovery

3. If Sam wants to improve his 100m sprint time, which activities demonstrate the principle of specificity? (Check all that apply)

Practising 100m sprints

Swimming long distances

Short burst running drills

Yoga sessions

4. Complete the SPOR acronym:

S - ________________

P - ________________

O - ________________

R - ________________

✏️ Part 2: Applying Training Principles

5. Emma is starting a weight training programme. Explain how she should apply the principle of progression to stay safe and effective:

6. Why is the principle of overload important, but also potentially risky if not balanced with recovery?

7. Think about your own fitness goal. Choose one training principle and explain how you will apply it to achieve your goal:

My fitness goal: _________________________________

Training principle I'll focus on: ____________________

🎯 Part 3: Scenario Analysis

8. Read the scenario and answer the questions:

Liam has been doing the same workout routine for 6 months: 20 push-ups, 30 sit-ups, and a 2km jog every Monday, Wednesday, and Friday. He's frustrated because he's not seeing improvements anymore and feels bored with his routine.

a) Which training principle is Liam NOT applying effectively?

b) Give Liam two specific suggestions to improve his training programme using the core training principles:

Suggestion 1: _________________________________________________

Suggestion 2: _________________________________________________

9. Design a simple weekly training plan that demonstrates all four training principles for someone wanting to improve their cardiovascular fitness:

Core Training Principles

Core Training Principles

📚 Part 1: Understanding Training Principles

✏️ Part 2: Applying Training Principles

🎯 Part 3: Scenario Analysis

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