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Describe how specificity and progressive overload can be applied to a strength training program in order to improve an athlete’s performance - HSC - SSCE Personal Development and Physical Education - Question 24 - 2021 - Paper 1
Question 24
Describe how specificity and progressive overload can be applied to a strength training program in order to improve an athlete’s performance. Provide examples to sup... show full transcript
Worked Solution & Example Answer:Describe how specificity and progressive overload can be applied to a strength training program in order to improve an athlete’s performance - HSC - SSCE Personal Development and Physical Education - Question 24 - 2021 - Paper 1
Step 1
How specificity can be applied to a strength training program
Answer
Specificity refers to the principle that training should be relevant and appropriate to the sport for which an individual is training. For instance, a swimmer may focus on exercises that strengthen the muscle groups used during swimming strokes, such as lat pull-downs to target the latissimus dorsi. This targeted approach ensures that the training enhances the swimmer's ability to pull through the water more effectively, thus improving their overall performance.
Step 2
How progressive overload can be applied to a strength training program
Answer
Progressive overload involves gradually increasing the demands on the muscles to promote strength gains. An example can be seen in a rower using a power bench-press. If the athlete starts with a weight of 90 kg and gradually increases it in subsequent training sessions, it will help develop the muscle strength necessary for more powerful strokes. Additionally, the rower might increase the number of repetitions or sets, thereby intensifying their training regimen.