3/4 PE

Question 1

what is specificity

Answer 1

Specificity, in a simple definition, refers to the principle that training should be relevant and appropriate to the sport or activity for which an individual is preparing. This means that exercises and workouts should be tailored to improve the specific skills, movements, and energy systems used in that particular activity

Question 2

what is intensity

Answer 2

Intensity is the level of exertion applied during the work phase of a training session. Working at appropriate intensity is critical in ensuring that the targeted energy system and/or fitness component is being developed during training and underpins specificity.

Question 3

what are the key components of specificity

Answer 3

• energy systems
• fitness components
• muscle groups

Question 4

how do you apply intensity to training?

Answer 4

• Heart rate maximum (%)- MHR
• VO2 max (%)
• Rate of perceived exertion (RPE)
• Accelerometers/GPS tracking systems.

Question 5

what is continuous aerobic training

Answer 5

• this involves working at a sub-maximal intensity for a prolonged period of time (running, cycling, swimming, walking, rowing, skipping etc.
• must be completed within the ‘aerobic training zone’ (70-85% MHR)
• needs to be maintained for a minimum of 20 minutes (duration) and train a minimum of three times per week (frequency)

Question 6

what is interval aerobic training

Answer 6

Interval training alternates higher-intensity work periods with rest or reduced intensity activity. Work and rest periods, as well as intensity, can be manipulated to develop any of the three energy systems.
- a greater volume, and quality of work, can be achieved because of the rest breaks between work or interval periods.
Interval sessions can also be specific to a game through the manipulation of work-to-rest ratios

Question 7

what is long interval aerobic training?

Answer 7

involves alternating periods of high-intensity effort with periods of lower-intensity recovery, focusing on aerobic capacity and endurance.

Primarily trains = Aerobic energy system, but also some anaerobic glycolysis system benefit
Work : rest = 1 : 1
Intensity = 75-85% HR max
Duration = 1  4 minutes
Recommended rest = 1  4 minutes (same as work period)
Commonly used for = team sports with high aerobic base; 800m  3,000 m track events; 100m  800m swimming events

Question 8

what is fartlek aerobic training?

Answer 8

Fartlek training combines continuous activity with random bursts of speed, increasing the contribution of the anaerobic energy systems.

The primary focus of fartlek training is to develop aerobic power. The random bursts of speed do help develop speed and anaerobic capacity, however they will not be developed to the level of a specific speed or anaerobic capacity training method.

Question 9

what is hiit aerobic training

Answer 9

High-intensity interval training (HIIT) involves periods of short, high-intensity work followed by periods of lower intensity recovery.

HIIT training is believed to elicit many of the training effects reserved for more traditional aerobic training methods such as continuous training or fartlek. Most results have been based on studies using stationary bicycles.

Question 10

what is short interval anaerobic training

Answer 10

Primarily trains = ATP-PC & LA systems
Work : rest = 1 : 5 or above
Intensity = maximal
Duration = 5 – 15 seconds
Recommended rest = 15/20 seconds- 2 minute
Commonly used for = team sports involving repeated short sprints; 100m track event; 25 m swimming events

Question 11

what is resistance anaerobic training

Answer 11

This training incorporates applying a resistance to a muscle or muscle group. Most common is weight training, but other resistors such as body weight and larger rubber bands can also be used.

Question 12

what is plyometric anaerobic training

Answer 12

Plyometric anaerobic training involves exercises that combine explosive movements with high-intensity effort to target the anaerobic energy systems. This type of training is designed to enhance power, speed, and agility by utilizing the stretch-shortening cycle of muscles, which involves a rapid transition from muscle extension (eccentric phase) to muscle contraction (concentric phase).

Question 13

what is circuit training

Answer 13

Circuit training can be aerobic or anaerobic, depending on the intensity. It is a sequenced performance of exercises at differently activity stations. Completing each exercise in the circuit once is a lap. Two or three laps are usually performed in a circuit.

Circuit training is beneficial where the goal is to improve multiple fitness components. However, improvement of any one fitness component in a circuit will be less that if that component was individually targeted with a specific training method.

Question 14

what are the types of circuits

Answer 14

• fixed time
• fixed load
• individual-load

Question 15

what is a fixed time circuit

Answer 15

• Most common type of circuit
• Performers complete as many repetitions of an exercise at each station in an allocated time (30-60 seconds)

Question 16

what is a fixed load circuit

Answer 16

Fixed load.
* Every performer completes a pre-determined number of repetitions at each station (6 clap push-ups, 4x10m shitting sprints, 15 tuck jumps).
* Individual strengths and weaknesses are not taken into account- some people might find the activities easy and other might struggle (this would slow the circuit down)

Question 17

what is an individual load circuit

Answer 17

• This is individualised by first determining the maximum number of repetitions that can be performed in 60 seconds at each station and then performing 50 or 7% of these reps during the actual circuit.

Question 18

what is flexibility training and what does it help with

Answer 18

Flexibility training involves exercises designed to improve the range of motion of the muscles and joints.
- Enhance the development of speed, strength and power.
- Reduce the likelihood of injury.
- Improve posture.
- Reduce the impact of DOMS (delayed onset of muscle soreness)
- Relieve physiological stress and tension.

Question 19

what are the types of flexibility

Answer 19

static stretching
- dynamic and ballistic stretching
PNF (proprioceptive neuromuscular facilitation)

Question 20

what is static stretching

Answer 20

a joint is taken through its range of motion and this position is ‘held’ for 10+ seconds.

Question 21

what is dynamic stretching and give example

Answer 21

Dynamic stretching involves controlled, smooth, and deliberate movements that gently take the muscles and joints through their full range of motion.
-Walking Lunges: Taking exaggerated steps forward with a deep knee bend.

Question 22

what is ballistic training and give example

Answer 22

Ballistic stretching involves rapid, bouncing movements that push the muscles and joints beyond their normal range of motion
-Bouncing Leg Raises: Rapidly swinging the leg up as high as possible with a bouncing motion.