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How can THREE principles of training be applied to improve strength? Provide examples. - HSC - SSCE Personal Development and Physical Education - Question 27 - 2012 - Paper 1
Question 27
How can THREE principles of training be applied to improve strength? Provide examples.
Worked Solution & Example Answer:How can THREE principles of training be applied to improve strength? Provide examples. - HSC - SSCE Personal Development and Physical Education - Question 27 - 2012 - Paper 1
Step 1
Progressive Overload
Answer
Progressive overload is the principle of gradually increasing the stress placed on the body during training. To improve strength, an athlete can incorporate heavier weights into their resistance training program over time. For example, if a lifter can successfully bench press 100 kg for 8 repetitions, they might aim to increase the weight to 105 kg for their next workout while maintaining proper form.
Step 2
Specificity
Answer
Specificity refers to the idea that training should be relevant and appropriate to the sport or goal in mind. For strength improvement, an athlete should perform exercises that mimic the movements they will make in their sport. An example would be a basketball player doing squats to strengthen their legs, as this translates directly to jumping ability on the court.
Step 3
Variety
Answer
Incorporating variety into a training program helps to prevent plateaus and keeps motivation high. For strength training, this could include changing exercises, rep ranges, or training modalities. For instance, an athlete could alternate between free weights and resistance bands to enhance their strength training regime, thus engaging different muscle fibers and avoiding adaptation.