3.1.3 - Physical training

Question 1

What is ‘health’?

Answer 1

A state of complete emotional, physical, and social well-being and not merely the absence of disease or infirmity.

Question 2

What does the term ‘fitness’ mean?

Answer 2

The ability to meet/cope with the demands of the environment.

Question 3

Explain the relationship between health and fitness.

Answer 3

Can be summarised by any of the points below:

• Ill health can negatively affect fitness as the individual may be too unwell to train - thus lowering their fitness.
• Ill health may not affect fitness if the person is still well enough to train.
• Increases in fitness can positively affect health and well-being, e.g. you may feel content/happy within yourself and you may have enhanced your social well-being through taking part in activities.
• However, increased fitness cannot prevent you from contracting some illnesses and diseases and subsequently your health may suffer. (Over training can in fact lower your immune system and make you more susceptible to illness and disease!)

Question 4

What does the term ‘agility’ mean?

Answer 4

The ability to move and change direction quickly (at speed) whilst maintaining control.

Question 5

What does the term ‘balance’ mean?

Answer 5

The ability to keep your body steady both when in a static position and when moving.
The maintenance of the centre of mass over the base of support, helps to keep the body stable.

Question 6

What does the term ‘cardiovascular endurance’ mean?

Answer 6

The ability of how efficiently your body can deliver oxygen and nutrients, such as glucose, to your working muscles duing exercise.

Additionally, it is the ability to carry waste products away, such as carbon dioxide and lactic acid.

Question 7

What does the term ‘coordination’ mean?

Answer 7

The ability to use different (two or more) parts of the body together smoothly and efficiently.

Question 8

What does the term ‘flexibility’ mean?

Answer 8

The range of movement possible at a joint.

Question 9

What does the term ‘muscular endurance’ mean?

Answer 9

The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue. The repeated contractions cause a limb to carry out repeated movement.

The ability of a muscle/ muscle group to move a limb repeatedly is needed for activities such as middle-distance running, rowing or swimming.

Question 10

What does the term ‘power’ mean?

Answer 10

Power, also known as explosive strength or anaerobic power is the product of strength and speed, i.e. strength x speed.

Question 11

What does the term ‘reaction time’ mean?

Answer 11

Reaction time is the time taken to initate a response to a stimulus.

Question 12

What does the term ‘strength’?

Answer 12

Strength is the ability amount of force a muscle can generate when it contracts to overcome a resistance

Question 13

What does the term ‘speed’ mean?

Answer 13

Speed is the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

It is also defined as ‘putting the body parts through actions as quickly as possible’.

Speed can be calculated as ‘distance divided by time’.

Question 14

What does the term ‘body composition’ mean?

Answer 14

Is the measure of the percentage of fat, muscle, bone, water and vital organs that make up your body weight.

Question 15

Describe the ‘12-minute coopers test’ protocol.

Answer 15

Warm up for 10 minutes prior to the test

• When the command ‘Go’ is given, the assistant starts the stop watch and the performer runs or swims for 12 minutes. The distance ideally should be a 400m square.
• You should be informed how much time is to go after every lap.
• At the end of the 12 minutes, your assistant should shout stop, and you measure the distance covered during this time to the nearest 10 metres.

Question 16

Can you provide reasons/ justifications why agility is needed by different sports performers?

Answer 16

Answers should provide a reasoned conclusion which links the ability to change direction at speed to the demands of the sports chosen, for example in football where players need to out man-oeuvre opponents, or tennis, where players may need agility to react to their opponent’s shot.

Question 17

Name two different types of balance.

Answer 17

Two types of balance: Static and dynamic (moving).

Question 18

Explain why balance is needed for certain sporting activities.

Answer 18

Balance is the maintainence of centre of mass over the base of support. For example, in rugby when making a tackle the defender needs a stable base.

Question 19

Suggest reasons why cardiovascular endurance is needed by performers in different sports.

Answer 19

Cardiovascular is the ability of the heart and lungs to supply oxygen to the working muscles. Therefore, it is important to maintain a good level of cardiovascular endurance so you can run for long periods of time.

Question 20

Suggest reasons why co-ordination is needed by performers in different sports.

Answer 20

Co-ordination is the abiliy to use two or more body parts together smoothly and efficiently. Therefore when playing a badminton net shot, the player gets into the right position and coordinates their arms to hit the shuttle.

Question 21

Suggest reasons why flexibility is needed by performers in different sports.

Answer 21

Flexibility is the range of movement possible at a joint. Therefore to be successful the performers good flexibility for the range of movement occuring at the movement (hip and knee: flexion / extension when kicking a football)

Question 22

Suggest reasons why muscular endurance is needed by performers in different sports.

Answer 22

Muscular endurance is the ability of a muscle or group of muscles to undergo repeated contractions avoiding fatigue. Therefore by having a the ability to contract your muscles for a long period of time, you are going to fatigue at a slower rate in comparison to others.

Question 23

Suggest reasons why power is needed by performers in different sports.

Answer 23

Power is strength x speed. Therefore by having good power a 100m sprinter can accelerate at the start of their sprint to get ahead of the other sprinters.

Question 24

Suggest reasons why speed is needed by performers in different sports.

Answer 24

Speed is the maximum rate at which an individual is able to perform a movement or cover a distance. By having good speed the performer is able sprint ahead of the other athletes, or run through gaps in the oppositions defensive line in rugby.

Question 25

Suggest reasons why strength is needed by performers in different sports.

Answer 25

Strength is the ability to overcome a resistance. Therefore you require strength to be able to out muscle the opposition, for example - when making a tackle in rugby or during the scrum.

Question 26

Identify three reasons why fitness tests are carried out.

Answer 26

1. To identify strengths and/or weaknesses in a performance.
2. To inform training requirements.
3. To show a starting level of fitness.
4. To monitor improvement.
5. To gauge the success of a training programme.
6. To compare against norms of the group / national averages.
7. To motivate/set goals.
8. To provide variety in a training programme.

Question 27

What fitness test would be used to measure ‘agility’?

Answer 27

The ‘Illinois agility test’

Question 28

Describe the ‘Illinois agility test’ protocol.

Answer 28

The illinois agility test requires 8 cones, a measuring tape and a stopwatch. The cones should be arranged in a 10 m x 5 m rectangle with 4 cones down the middle. The performers starts face down on the floor, then the performer sprints forward around the left edge cone runs back and slaloms in and out up and back of the middle cones, then sprints up to the right edge cone to then sprint down to the finish line.

The test is measured in seconds and invovles the participant to run/sprint maximally as fast as possible.

Question 29

What fitness test would be used to measure ‘balance’?

Answer 29

The ‘stork balance’ test

Question 30

Describe the ‘stork balance test’ protocol.

Answer 30

This test involves a stopwatch. The individual starts balanced on two flat feet, with hands placed on their hips. One leg is lifted so that the toes of the lifted leg touch the inside of the knee of the planted leg.

The timekeeper tells the individual to raise the heel on the planted leg (and the stopwatch should start).

The individual balances on one leg for as long as possible until they lose balance or have to more the toes attached to the inside of the knee.

The time is recorded in minutes/seconds.

Question 31

What fitness test would be used to measure ‘cardio-vascular endurance’ (aerobic) test?

Answer 31

The multi-stage fitness test or 12-minute Coopers run

Question 32

Describe the ‘Harvard Step Test’ protocol.

Answer 32

When the assistant gives the command ‘Go’ and starts the stopwatch, step 30 steps per minute in time with the metronome.

• Continue stepping for five minutes, or until you are exhausted and cannot maintain the stepping rate for 15 seconds.
• Sit down when you have finished the test and measure the number of times your heart beats:
• -Between 1 minute and 1 minute 30 seconds after completing the test (Heart Rate 1)
• • Between 2 minutes and 2 minutes 30 seconds after completing the test (Heart Rate 2)
• • Between 3 minutes and 3 minutes 30 seconds after completing the test (Heart Rate 3)

Record your results.
- Count your heart beat at either radial pulse (wrist) or carotid pulse (neck) by placing middle and index finger against the skin.
- Calculate your level of fitness using the following formula:
100 x duration of test in seconds divided by 2 x (heart rate 1 + heart rate 2 + heart rate 3)

Question 33

What fitness test would be used to measure ‘co-ordination’?

Answer 33

Wall toss test (Anderson ball catch test).

Question 34

Describe the ‘wall toss test’ protocol.

Answer 34

The equipment needed for the test: a ball (usually tennis ball), a flat wall, a stopwatch, an observer (timekeeper and scorer). The ball starts in one hand, with both feet together, 2m from the wall. Upon the command ‘go’, the time starts (30 seconds). The individual throws the ball against the wall and catches the ball with the opposite hand. This is repeated as many times as possible - counting 1, 2,3,4 etc. Two attempts are allowed. If the ball is dropped the time continues.

Question 35

What fitness test would be used to measure ‘flexibility’?

Answer 35

The sit and reach test

Question 36

Describe the ‘sit and reach test’ protocol.

Answer 36

The test requires a sit and reach box, slider (not available on all boxes).

The individual adopts a sitting position on the floor with their legs straight. Shoes should be removed and feet be flat against the sit and reach board. The slider (if available) should be set to 14 cm to be in line with the toes.

The individual reaches forward and pushes the slider as far as possible. The score is recorded in centimetres.

Question 37

What fitness test would be used to measure ‘muscular endurance’?

Answer 37

Abdominal curl conditioning test (sit-up bleep test).

Question 38

Describe the ‘abdominal curl conditioning test (sit-up bleep test) protocol.

Answer 38

The test requires partners for each participant, CD of the test (NCF abdominal conditioning test), and a gym mat.

The individual lies on the mat in a sit up position, partner supports ankles. The participant sits up on the bleep and down on the bleep (staying in time). The test is maximal - how many sit ups can you do in time with the bleeps. It is also progressive - the bleeps gets faster. The score is how many sit-ups you complete.

Question 39

What fitness test would be used to measure ‘power’ (Explosive strength/ anaerobic power) test.

Answer 39

Vertical jump test (sergeant jump test)

Question 40

Describe the ‘vertical jump test’ (sergeant jump test) protocol.

Answer 40

The equipment needed: a wall ruler, usually 2m. Feet flat, stand and push the wall ruler with the fingertips as high as possible. This provides the individual’s ‘zero point’.

Apply chalk (or something to mark) to the finger tips. From a standing position, the individual jumps as high as possible marking the ruler with the chalk. The observer records the height jumpered in cm.

Question 41

What fitness test would be used to measure ‘reaction time’?

Answer 41

The ‘ruler drop’ test.

Question 42

Describe the ‘ruler drop’ test protocol.

Answer 42

The equipment needed is a meter ruler. One person holds the metre rule at the zero point (vertically). The individual being tested places their thumb and index finger of their dominant hand around the ruler (not touching it) at 50cm. Without warning the ruler is released. The individual being tested must react to the drop and catch the ruler as fast as they can (with their thumb and index finger). The score is to be recorded in cm - how far from 50cm the individual caught the ruler. Results are then compared to norm data.

Question 43

What fitness test would be used to measure ‘strength’?

Answer 43

Handgrip dynamometer test

Question 44

Describe the ‘handgrip dynamometer’ test protocol.

Answer 44

The equipment needed for the handgrip dynamometer test is a handgrip dynamometer. The dynamometer should be held in the individual’s dominant hand. The arm should be at 90 degrees with the elbow against the body. The grip can be adjusted to suit the individual. The individual squeezes with maximum effort and then records the score.

Question 45

What fitness test would be used to measure ‘speed’?

Answer 45

30m speed test

Question 46

Describe the ‘30m speed test’ protocol.

Answer 46

The equipment needed for the 30m speed test are: two cones 30m apart, tape measure, stopwatch. Start using a stationary position, the individual is timed running 30m as fast as they can. The score is measured in seconds.

Question 47

There are benefits to carrying out fitness tests, however outline two limitations of fitness testing.

Answer 47

1. Tests are often not sport specific and can be too general. For example, the ruler drop test is not something that is carried out in any sport.
2. They do not replicate movements of activities - very few sports involve direct running of 20m up and down in a straight line like the multi-stage fitness test.
3. They do not replicate competitive conditions required in sports - major sporting events are performed under extreme pressure. Many of the tests can be retested/retried.
4. Many of the tests have questionable reliability. As most tests are maximal, the individual must try their hardest in the test to gain an accurate score, thus motivation levels must be high. It is also possible the individual’s partner may score wrongly.
5. The tests must be carried out with the correct procedures and protocols, otherwise scores will not be accurate.

Question 48

Identify what the term ‘SPORT’ means.

Answer 48

Specificity
Progressive Overload
Reversibility
Tedium

Question 49

What are the four basic principles of ‘Overload’?

Answer 49

Frequency
Intensity
Time
Type

Question 50

What does ‘Specificity’ mean?

Answer 50

Specificity refers to the fact that training should be specific to the needs of an individual and the demands of the sport that they take part in. For example, a sprinter is likely to do more anaerobic, speed and power work as they are all important for that activity.

Training should also be specific to the muscles used and energy demands of the activity (aerobic/anaerobic).

Question 51

What does ‘Progressive Overload’ mean?

Answer 51

They can be discussed separately, however ‘overload’ is simply working harder than normal. By doing this te body with adapt and improve. However, progression refers to the fact that the overload should gradually be increased as the body adapts.

The progressive overload on the body may mean gradually running further or lifting heavier weights. Training should sensibly overload the body, as if it progresses too quickly, then an individual may suffer an injury.

Question 52

What does ‘Reversibility’ mean?

Answer 52

Reversibility simple states that if an individual stops or decreases their training level, then fitness and performance are likely to drop. Muscle strength and cardio-vascular endurance can drop quite quickly if training is stopped altogether.

Question 53

What does ‘Tedium’ mean

Answer 53

Tedium refers to boredom. Training should be altered and varied to prevent an individual from suffering from this.

Question 54

What do you understand by the term ‘quantitative’ in relation to fitness testing?

Answer 54

A measurement which has been quantified as a number, e.g. time in seconds, or goals scored. There is no opinion expressed (qualitative). It is a fact. It is often the case that quantitative scores in fitness tests can be compared to national averages.

Question 55

What does the principle of ‘frequency’ refer to?

Answer 55

This is how often someone trains. Normally training should take place three or more times a week. As fitness increases, the length of time spent training may well increase.

Question 56

What does the principle of ‘intensity’ refer to?

Answer 56

This is how hard you train: how fast you run/ how heavy the weight is that you are lifting, etc. As fitness increases, the intensity should be suitably increased.

Question 57

What does the principle of ‘time’ refer to?

Answer 57

This is how long you train for. As fitness increases, the length of time spent training may well increase.

Question 58

What does the principle of ‘type’ refer to?

Answer 58

What type of training is being used, e.g. continuous training. The training type must remain suitable to gain the specific fitness benefits that are required.

Question 59

Name the different types of training you can use to vary a training programme.

Answer 59

1. Continuous training.
2. Circuit training.
3. Fartlek training.
4. Interval training.
5. Weight training.
6. Plyometric training.

Question 60

What is ‘circuit training’?

Answer 60

Circuit training is a flexible form of training in that it can be organised in a way to train many different components of fitness or to train specific aspects. This can involve different exercises / stations that work different muscles alternatively.

e.g. a circuit training programme could be organised to train various components of fitness required by rugby players (speed, power, strength, etc).

Question 61

Explain what benefits an athlete would get from using ‘circuit training’?

Answer 61

• Exercises that are being used can be either simple or complex to suit difficulty.
• The circuit can be manipulated to train different things, e.g. repeated contraction of a muscle/ muscle group to train muscular endurance.
• It can be varied to suit fitness level / age.
• It is an easy way to monitor and alter - progressive overload can be applied by altering the work/rest ratio.

Question 62

Explain what disadvantages may arise when using circuit training.

Answer 62

• An appropriate amount of space is required
• It may require specialist equipment, e.g. a medicine ball, benches.
• It is difficult to gauge an appropriate work/rest ratio at the start.

Question 63

What is ‘continuous training’?

Answer 63

Continuous training involves any activity that can be sustained without rest or repeated over and over - e.g. running, walking, rowing and swimming. Continuous training is used to improve cardio-vascular endurance and involves working at a constant rate or intensity.

This is often referred to as ‘steady state exercise’.

Question 64

Explain what benefits an athlete would get from using ‘continuous training’?

Answer 64

• It can be done with little or no equipment, e.g. simply go for a run.
• It improves aerobic fitness.
• Running can be done virtually anywhere.
• It is simple to do - keep doing the same movement over and over.

Question 65

Explain what disadvantages may arise when using continuous training.

Answer 65

• It can be boring/tedious.
• It can cause injury due to repetitive contractions.
• It can be time consuming.
• It does not always match the demands of the sport, e.g. in basketball the players do not run at one speed continuously.

Question 66

What is ‘fartlek training’?

Answer 66

Like continuous training, fartlek training is generally used to improve cardio-vascular endurance. It is more varied than continuous training as the speed and intensity is varied. It is also known as ‘speed play’ and normally involves running.

Fartlek involves: the speed altering (sprint, jog, walk, jog, sprint; exercises can be incorporated; completed on different terrains.

Question 67

How do you calculate maximum heart rate?

Answer 67

Karvonen’s formula
220 minus your age

(Example for a 16 year old: 220 - 16 = 204)

Question 68

How do you calculate aerobic training zone?

Answer 68

60-80% per of maximal heart rate

(Example for a 16 year old: 60-80% of 204 = 122-163 beats per minute).

Question 69

What is ‘interval training (high intensity interval training, HITT)?

Answer 69

Interval training is the name given to any type of training that involves alternating periods of work with periods of rest. It usually involves periods of intense exercise (working hard) coupled with periods of rest or low intensity exercise.

Time working and rest can be altered, 2:1 work to rest ratio is often used (e.g. 30 seconds work, 15 seconds rest).

Question 70

Explain what benefits an athlete would get from using ‘interval training’?

Answer 70

• It burns body fat and calories quickly.
• It can be altered easily to suit the individual.
• It can be completed relatively quickly.
• It can improve the anaerobic and aerobic energy systems.

Question 71

Explain what disadvantages may arise when using interval training.

Answer 71

• Extreme work can lead to injury.
• High levels of motivation are needed to completed the work.
• It can lead to diziness and feelings of nausea.

Question 72

What is ‘plyometric training’?

Answer 72

Plyometric is a type of training that is used to increase power (strength x speed). It typically takes the form of bounding, hopping, or jumping but can include medicine ball work, ‘jump and clap’ press-ups and box work.

The aim of plyometrics is to use your body weight and gravity to stress the muscles involved.

Question 73

What is ‘weight training’?

Answer 73

Weight training can be used by anyone and can involve the sue of free weights, resistance machines or any object which can safely be lifted.

The beauty of weight training is that is allows individuals to use and therefore train individual muscles/ muscle groups and can be designed to suit an individual’s needs.

Question 74

What safety guidelines should be followed when weight training?

Answer 74

• The exercise should be completed correctly using the correct technique, e.g. the back should not be bent when picking weights up’.
• If free weights are being used, a ‘spotter’ should be used to help in the initial lift, putting the weight down or to assist if the individual starts to struggle to lift the weight.

Question 75

Explain what benefits an athlete would get from using ‘weight training’?

Answer 75

• It can easily be adapted for different fitness aims, e.g. muscular strength or muscular endurance.
• It is relevant to all sports, due to the various exercises that can be completed.
• It is relatively straightforward to carry out - you simply need something to lift.
• Strengh gains can occur if training is completed correctly, when progressive overload occurs.

Question 76

Explain what disadvantages may arise when using ‘weight training’.

Answer 76

• Heavy weights can increase blood pressure.
• Injury can occur if weights are too heavy or incorrect technique is used.
• Calculating one rep max requires high levels of motivation.

Question 77

When weight training, what is ‘one repetition’?

Answer 77

One repetition (or rep) is completing one lift of the weight (up and down).

Question 78

When weight training, what is ‘one set’?

Answer 78

One set is the completion of a number of repetitions.

Question 79

How can you ensure you are lifting the correct % weight when training specific components of fitness (Strength/power training and muscular endurance)?

Answer 79

Perform a one rep max lift, then work out the percentage specific training need.

Strength / power training

• This involves lifting over 70 per cent of your one rep max with approximately three sets of 4-8 reps.
• E.g. if a one rep max for bench press is 100kg then the individual may well lift a 70kg barbell, completing 3 sets of 6 reps (to improve strength).

Muscular endurance

• This involves lifting below 70 per cent of your one rep max with approximately three sets of 12-15 reps.
• E.g. if a one rep max for bench press is 100kg then the individual may well lift a 50kg barbell, completing 3 sets of 15 repetitions.

Question 80

When training, identify three safety principles should you consider?

Answer 80

• The training type and the intensity used should match the training purpose, e.g. training for aerobic sports may well use continuous training at 60-80 per cent of maximal heart rate.
• A warm up and cool down should be completed prior to and after training.
• Over training should be avoided, e.g. appropriate weights should be lifted.
• Appropriate clothing and footwear should be worn which protect/support and allow movement.
• Taping/bracing should be used as necessary to protect and support areas of weakness.
• Hydration should be maintained with fluid intake.
• Stretches should not be overstretched or bounce.
• Technique used should be correct, e.g. lifting technique.
• Appropriate rest should be given in between sessions to allow for recovery.
• Spotters should be used when weight training if heavy weights are being attempted.

Question 81

What are the three training seasons?

Answer 81

1. Pre-season (also known as preparation)
2. Competition season (also known as peak/playing season).
3. Post-season (also known as transition)

Question 82

What are the aims/objectives of pre-season?

Answer 82

• To improve general and aerobic fitness.
• To improve specific components of fitness, specific to their sport.
• Develop technical aspects of their game in preparation for the season to start.

Question 83

What are the aims/objectives of competition season?

Answer 83

The aim is to maintain fitness levels. The performer should be at peak fitness and will aim to maintain this. They may well also work on specific skills used in their sport.

Question 84

What are the aims/objectives of post-season?

Answer 84

The aim is to rest and recover from the season. Many performers also continue some light aerobic training so that fitness levels do not drop too far.

Question 85

What are the four aspects which make a good warm-up?

Answer 85

• Gradual pulse raising activity
• Stretching - of all relevant muscles
• Skill-based practices/familiarisation activities
• Mental preparation - starting to get focused, using techniques to control arousal, e.g. deep breathing.

Question 86

By completing a warm up, what benefits would the individual gain?

Answer 86

• Body temperature increases.
• Stretching increases flexibility/ range of movement.
• Gradual increase towards ‘competition pace’.
• Psychological preparation.
• Movements similar to what is used within competition.
• Less chance of suffering an injury.
• Increased amount of oxygen being carried to the working muscles - helping with the production of energy.

Question 87

What aspects should be included within a cool down?

Answer 87

• Reduce the heart rate and rate of breathing by performing light exercises for a minimum of five minutes or until your heart rate has returned to normal.
  (These could include: jogging, cycling or swimming)
• Active static stretching to lengthen and relax the muscles used during the main activity. There should be some discomfort but no pain. Held for 10-30 seconds.
• Developmental stretching which involves improving flexibility and increasing the range of movement at the joint. Each stretch should be held for:
  Active static stretch - held for 30-60 seconds
  Passive static stretch - held for 30-60 seconds

Maintain elevated breathing and heart rate, e.g. walk, jog.

• A gradual reduction in intensity, e.g. jog to light jog to walk.
• Stretching of all main muscles used in the activity.

Question 88

What are the benefits of completing a good cool down?

Answer 88

• It allows the body to start to recover after exercising.
• It helps with the removal of lactic acid, carbon dioxide and waste products.
• It can help to prevent the delayed onset of muscle soreness, sometimes referred to as DOMS.

Question 89

What does a PARQ stand for?

Answer 89

Physical Activity Readiness Questionnaire

Question 90

What is the aim of completing a PAR-Q?

Answer 90

This examines a performer’s readiness for training and will flag up health conditions and lifestyle choices that may impact on the success of a Personal Exercise Programme (PEP).