3 Physical Training

Question 1

health definition

Answer 1

a state of complete emotional, physical and social wllbeing and not merely the absence of disease or infirmity

Question 2

fitness definition

Answer 2

the ability to meet the demands of the enviroment

Question 3

what is the relationship between health and fitness

Answer 3

Decreased fitness because of ill health, ie poor health can result in an inability to train, lowers fitness.
Increased fitness despite ill health, ie unhealthy but able to train, increases fitness.

Question 4

10 components of fitness

Answer 4

• agility
• balance
• cardiovascular endurance (aerobic power)
• coordination
• flexibility
• muscular endurance
• power/explosive strength (anaerobic power)
• reaction time
• strength (maximal, static, dynamic and explosive)
• speed

Question 5

definition of agility

Answer 5

the ability to change position of the body quickly while maintaining control of the movement

Question 6

definition of balance

Answer 6

the ability to retain the bodys centre of mass above the base of support

Question 7

definition of cardiovascular endurance

Answer 7

the ability of the heart and lungs to supply oxygen to the working muscles

Question 8

definition of coordination

Answer 8

the ability to use two or more body parts together smoothly and efficiently

Question 9

definition of flexibility

Answer 9

the range of movement possible at a joint

Question 10

definition of muscular endurance

Answer 10

the ability of a muscle group to undergo repeated contractions whilst avoiding fatigue

Question 11

definition of power

Answer 11

the ability to move weight fast
power = speed x speed

Question 12

definition of reaction time

Answer 12

the time taken to respond to a stimulus

Question 13

definition of strength

Answer 13

the ability to overcome a resistance. it requires a force to be applied to a muscle group

Question 14

definition of speed

Answer 14

the amount of time it takes to cover a specific distance

Question 15

reasons for fitness testing

Answer 15

• to identify strengths and/or weaknesses in a performance/the success of a training programme
• to monitor improvement
• to show a starting level of fitness
• to inform training requirements
• to compare against norms of the group/ national averages
• to motivate/set goals
• to provide variety in a training programme

Question 16

limitations of fitness training

Answer 16

• tests are often not sport specific/too general
• they do not replicate movements of activity
• they do not replicate competitive conditions required in sports
• many do not use direct measuring/sub- maximal – therefore inaccurate/some need motivation/some have questionable reliability
• they must be carried out with the correct procedures to increase validity.

Question 17

illinois agility test

Answer 17

agility
use cones to set up the course below:
. . .
.
.
. . .

lie face down on the floor at the start cone facing the direction you will start
when the instructer says go, the startwatch starts and you have to run around the course as fast as possible. the timer stops when you cross the finish line. plot results on a graph to compare -> quicker the more agile

Question 18

stork stand test

Answer 18

balance
place your hands on your hips and your foot on your knee
go onto your tip toes for your foot which is on the ground
the instructor starts the timer when you go onto tip toes and stops when your heel touches the ground or your other foot touch moves from your knee or when your hands move from your hips. The longer the time the better the balance

Question 19

multi stage fitness test

Answer 19

cardiovascular endurance
measure out 2 points 20 meters apart with cones
start the audio and run from one cone to the other as it says in the audio
once you miss the timing window twice then you are out
your result is whatever stage you last completed

Question 20

wall toss test

Answer 20

coordination
stand 2 meters away from a flat wall
throw a tennis ball underarm against the wall
throw with your right hand and then catch with your left then repeat with the reverse
one complete set counts as one, one throw with right hand and one with left hand

Question 21

sit and reach test

Answer 21

flexibility
sit with your legs straight in front of your body with your soles pressed flat against the box
bend at the hips and reach with your hands, ontop of each other, as far forward as possible
measure the results in centimeters from the start of the box to where your the tips of your fingers reached

Question 22

sit up bleep test

Answer 22

muscular endurance
lie on a mat with your knees bent and your feet on the floor with your arms bent and your hands holding your shoulders
start the audio
do sit ups until you are no longer able to
record the last level you got to on the test

Question 23

vertical jump test

Answer 23

power
stand side on to the wall with your feet flat on the floor
reach your arm closest to the wall as high up as it can and mark it
jump as high as you can (without a runup) standing next to the wall when holding a pen and mark the highest point when jump.
measure the distance between the 2 point in cm

Question 24

ruler drop test

Answer 24

reaction time
stand with your hand open around the ruler with your thumb in line with 0cm
assistant randomly drops ruler and then you catch the ruler as quickly as you can
measure the distance the fell in CM and the less it fell the better your reaction time is

Question 25

one rep max test

Answer 25

maximal strength
warm up the desired muscle group
lift the maximum weight you can in one attempt

Question 26

30 meter sprint test

Answer 26

speed
measure out 30 meters in a straight line with 2 cones
on go the stopwatch starts and you have to run from one cone to the next as fast as possible
the quicker the time the better

Question 27

handgrip dynamometer test

Answer 27

strength
adjust the grip of the machine to fit your hand
have your arm beside you at 90’ touching your side
squeeze the handle as hard as you can
the higher the number the stronger your grip is

Question 28

qualitative definition

Answer 28

opinions such as whether or not the particapents enjoyed the activity

Question 29

quantative definition

Answer 29

a numerical result such as a measurement -> quantitative data can be compared to national averages

Question 30

key principles of training - SPORT

Answer 30

S - specificity, training needs to focus on demands for their sport
PO - progressive overload, gradually pushing themselves harder and harder at a manageable rate
R - reversibility, Changes to the body and fitness level are reversed if training ceases
T - tedium, training programme should not be boring -> vary exercises

Question 31

key principles of training - FITT

Answer 31

F - frequency, how often training occurs
I - intensity, how hard the athlete pushes themselves
T- time, how long training sessions are
T - type, type of training

Question 32

types of training

Answer 32

circuit
continuous
fartlek
interval
plyometric
weight
static stretching

Question 33

circuit training

Answer 33

Usually involves various exercises that are repeated at different stations in a circuit
Content of the exercises can be altered to suit training for different sports and fitness levels

consider space available, equipment available, number of circuit stations, work:rest ratio, the content/demand of the circuit can be altered in order to improve different components of fitness

Question 34

continuous training

Answer 34

sustained exercise at a constant rate (steady state) without rests, involving aerobic demand for a minimum of 20 minutes, eg running, swimming, rowing, cycling

Question 35

fartlek training

Answer 35

varying speed, terrain and work:recovery ratios
Usually involves running at different speeds - walk, jog, sprint

Question 36

interval training

Answer 36

periods of exercising hard, interspersed with periods of rest or low intensity exercise

Question 37

static stretching training

Answer 37

a way to stretch to increase flexibility, held (isometric) for up to 30 seconds, using correct technique, advisable to avoid over stretching

Question 38

weight training

Answer 38

Involves lifting a weight - body weight, free weights or resistance machines
choice of weight/exercise depends on fitness aim, eg strength/power training or muscular endurance, the importance of safe practice/lifting technique, the need for spotters

Question 39

plyometric training

Answer 39

use of plyometric exercises, eg bounding, depth jumping, to increase power. Basic physiological understanding (eccentric contraction followed by larger concentric contraction)
must appropriately warm up to avoid injury

Question 40

advantages + disadvantages of circuit training

Answer 40

advantages
Difficulty levels can be tailored to the participants and their needs/age/fitness levels
The circuit can be altered to train different components e.g. strength, power, speed, stamina
It is easy to monitor and change by altering the work : rest ratio
can work for most sports

disadvantages
can require a large space to set up a range of workout stations
Specialist equipment may be required
Difficult to know the work: rest ratios of participants (at the start particularly)
less suited to endurance sports eg, marathon running

Question 41

advantages + disadvantages of continuous training

Answer 41

advantages
Aerobic fitness is improved, which can improve other body systems such as cardiovascular health
It can be done with little or no equipment (such as running) so is cheap to participate in
It is simple to carry out (once the exercise has been mastered)
suits endurance athletes such as marathon runners or swimmers

disadvantages
It can become repetitive and therefore participants may get bored
Injuries are more common due to the repetitive motion and movement of joints and muscles
Continuous training involves at least 20 minutes of exercise for several times a week so there are time constraints involved
This training does not suit all sporting types, e.g. in netball, players do not run at one speed the whole match

Question 42

advantages + disadvantages of fartlek training

Answer 42

advantages
More varied than continuous training
This can be adapted to suit the individual needs and fitness of a performer
can be aerobic or anaerobic
suits sports with changes of speed eg, football

disadvantages
Intensity changes mean that the participant must be highly motivated for high intensity intervals
It is hard to assess whether participants are performing at the correct intensity

Question 43

advantages + disadvantages of interval training

Answer 43

advantages
Quick and easy to set up and can be done anywhere
No need for specialist equipment
Both aerobic and anaerobic energy systems can be worked
good for sports such as basketball and football

disadvantages
High motivation is needed for high intensity interval training (HIIT)
Injury can occur if rest intervals are not properly timed and adhered to
not suited to endurance sports

Question 44

advantages + disadvantages of static stretching training

Answer 44

advantages
Flexibility can be improved which can help prevent injury
very easy to perform -> no equipment and little space
Hardly any limitations to who can complete static stretching, even through injuries and healing
good for all sports as it reduces chance of injury

disadvantages
Stretching the whole body can be time-consuming
Overstretching can lead to injuries

Question 45

advantages + disadvantages of weight training

Answer 45

Advantages
Easily adapted to specific training needs and fitness
Variety of weight training methods (free weights, resistance machines) prevents boredom in training
No need for specialist equipment, lifting of the body weight is a form of weight training
Strength and power are improved
suitable for all sports
exercises can be targeted to specific muscle groups
reduces injury chance

disadvantages
Can require specialist equipment and gym membership if resistance machines are required
Injury can occur if correct techniques are not used or too heavy weights are trained with
Often an additional person is needed as a spotter

Question 46

advantages + disadvantages of plyometric training

Answer 46

advantages
Increases power of movement
Targets specific muscle groups
No equipment is necessary
suitable to most sports which require power
can reduce chance of injury

disadvantages
Injury can occur due to high impact and stress put on muscles and joints

Question 47

aerobic training zone

Answer 47

60-80% of maximum heart rate

220-age
60/80% of answer

Question 48

anaerobic training zone

Answer 48

80-90% of maximum heart rate

220-age
80/90% of answer

Question 49

defination of training threshold

Answer 49

the level of training that puts enough stress on the body systems to induce change and improve performance, yet is safe and does not lead to injury

Question 50

how will altering the time/rest/content of circuit training change the fitness aim

Answer 50

content - change exercises to target different muscle groups/ movements
time - higher reps targets muscular endurance, lower reps targets strength
rest - shorter rest improves cardiovascular endurance

Question 51

how to calculate one rep max and how to use it

Answer 51

strength/power training (high weight low reps) - above 70% of 1RP for three sets of 4-8 reps

muscular endurance training (low weight high reps) - below 70% of 1RP for three sets of 12-15 reps

Question 52

how to prevent injury

Answer 52

The training type/intensity should match the training purpose (eg aerobic or anaerobic).

Where applicable, the following factors should be taken into account in order to prevent injury:
* a warm up should be completed
* over training should be avoided, eg appropriate weight
* appropriate clothing and footwear should be worn
* taping/bracing should be used as necessary
* hydration should be maintained
* stretches should not be overstretched or bounce
* technique used should be correct, eg lifting technique
* appropriate rest in between sessions to allow for recovery.

Question 53

high altitude training

Answer 53

carried out above 2000m above sea level

benefits
At altitude, the concentration of oxygen in the air is lower (fewer air molecules) than it is at sea level
there is then less oxygen available in the blood for the working muscles to aerobically respire.
The body of the performer compensates for the decrease in oxygen by increasing the production of red blood cells
When the performer returns to sea level, where air oxygen levels are higher, their blood can carry more oxygen than normal, aiding performance

Question 54

evaluating altitude training

Answer 54

While altitude training can bring the aerobic benefits , the extent to which it benefits individual performers may vary

Some of the limitations of altitude training include:
Altitude training is of no benefit to performers in anaerobic disciplines, e.g. sprint or long jump
Most performers need to travel in order to train at altitude; this may disrupt a training routine
Training at altitude is very challenging, and many athletes end up training less than they might do at sea level, so fitness may be lost
Some performers suffer from altitude sickness
Red blood cell count returns to normal within a few weeks of returning to low altitudes, so the benefits are short-lived

Question 55

3 training seasons

Answer 55

pre-season/preparation
competition/peak/playing season
post-season/transition

Question 56

preseason / preparation

Answer 56

During this season performers often focus on overall aerobic fitness as well as specific fitness goals

Examples might include:
A cyclist might work on aerobic fitness by completing distance training rides, while also developing strength and endurance for hill cycling
A rugby player might build aerobic fitness with distance running while also working on strength training
A rower might build aerobic fitness with extended rowing machine sessions while also working on strength training

Question 57

Competition/peak/playing season

Answer 57

Performers should be at the peak of fitness during this season, so their aim will be to maintain fitness levels and work on specific skills

This might involve:
Recovery after competition
Strength training
Sport-specific skills training, e.g.
Rugby lineouts
Netball shooting
Passing skills in football

Question 58

Post-season/transition

Answer 58

During this season performers can take time to rest and recover from the peak season, while still maintaining some level of fitness

This prevents loss of motivation due to overtraining and fatigue
Performers can recover from injury
The fitness gained from pre- and peak season training does not drop too low
This might involve, e.g.
Low intensity aerobic training
Maintaining flexibility

Question 59

warm up

Answer 59

A warming up routine should be carried out before training to prepare the body for exercise and optimise performance

should include:
gradual pulse-raising activity to increase oxygen supply to working muscles and raise body temperature

stretching to increase range of motion at the joints, reduce risk of injury and increase the ease with which muscles can be extended

skill based practices/familiarisation to Increases effort towards competition levels, Specific movements are practiced before competing and allows movements to be practiced through the whole range of motion

mental preparation which allows psychological preparation and
raises arousal levels to a helpful state to improve performance

benefits:
increased body temperature
range of movement increased
gradual increase of effort to full pace
psychological preparation
practice of movement skills through the whole range of movement
injury prevention

Question 60

cool down

Answer 60

should include:
maintaining elevated breathing and heart rate, eg walk, jog to maintain the high blood flow to muscles allowing waste products (lactic acid + CO2) to be removed

gradual reduction in intensity to gradually reduce the heart and breathing rate so the body recovers

stretching to increase blood flow aidind recovery, prevent DOMS and to performers are better prepared for future training

benefits:
allowing the body to recover
the removal of lactic acid/CO2/waste products
prevent (delayed onset) muscle soreness/ DOMS.