3.1.3.4 Optimising training and preventing injury

Question 1

Strength/power weight training should be

Answer 1

High weight
Low reps
Above 70% of one rep max

Question 2

Musuclar endurance weight training should be

Answer 2

Low weight
High reps
below 70% of one rep max

Question 3

Considerations for preventing injury

Answer 3

Warm-up
Avoid overtraining
Appropriate clothing and footwear
Taping/bracing used if necessary
Hydration
Stretch safely
Good technique
Sufficient rest

Question 4

High altitude training process

Answer 4

Train at high altitude
Less oxygen in the air so the body has less for respiration
Body compensates by producing more red blood cells

Question 5

Benefits of high altitude training

Answer 5

Improved lung capacity
Higher lactic acid threshold

Question 6

Drawbacks of high altitude training

Answer 6

Overtraining may occur easily
Nausea and illness leading to no training

Question 7

3 training seasons

Answer 7

Pre-season
Competitive season
Post-season

Question 8

Pre-season aims

Answer 8

Focus on CV endurance and developing strength

Question 9

Competitive season aims

Answer 9

Maintain fitness levels
Focus on specific skills

Question 10

Post-season aims

Answer 10

Rest and light aerobic training to maintain most fitness