1. By Hilary, Ally,Chris & Fiona

2. Progressive Overload – when an athlete continues to exercise, if they do not adapt their program to suit their changing ability their performance will plateau. However, we applying progressive overload one area must be changed at a time, otherwise the body will not be able to cope with the increase stress and thus the athlete will cease exercise or become injured. Specificity - Physiologic adaptations in response to physical training are highly specific to the nature of the training activity. Furthermore the more specific training program is to a given sport or activity the greater the improvement in performance in the sport or activity.

3. Reversibility - : A cyclist had designed a training program in order to build up his/her fitness for an upcoming competition. However the program was interrupted and training schedules were missed. Therefore the cyclist will not be fully prepared for the competition and this was evident in his/her finish time. Thus the athlete has experienced reversibility. Individual Differences - Everyone is different therefore the way they will respond and adapt to exercise needs to be accounted for in a program personalised to the characteristics of them and their activity.

4. Frequency – Times per week. Intensity - % of VO2 max or MHR you are working at. Time – How long (min) per day/training session. Type – The activity being completed eg. Running, swimming, rowing etc.

5. WARM-UP  The gradual increase of heart rate and breathing.  Low intensity exercise.  Preparation for efficient and safe vigorous exercise.  Reduces the amount of joint and muscle soreness. COOL-DOWN  Essential after any endurance exercise session.  Slow reduction in the intensity of exercise.  Prevents blood pooling in the extremities.  Prevents elevated catecholamine (hormones causing stress) levels leading to heart arrhythmia.

6.  Flexibility  Strength/Resistance  Aerobic/Endurance  Anaerobic

7. What fitness test did you perform best in?  Using your results from last weeks fitness testing find your strengths and weaknesses  Choose at least one of your weaknesses and move to the appropriate station.  Write up a fitness program that you will be able to follow that will improve your selected area.  Feel free to ask for help in writing your program and to walk between stations if your training program needs information from several stations.