3.2.1.2 Preparation and training methods in relation to maintaining physical activity and performance

Question 1

examples of fitness tests

Answer 1

1. stork test
2. sergeant jump
3. standing broad jump
4. sit and reach
5. bleep
6. 5-10-5 agility test
7. 10m sprint 30m sprint
8. lactate threshold
9. Illinois agility test
10. hand grip

Question 2

quantitative data

Answer 2

data in form of numerical value

e.g. HR monitor

compare to national av
tables, bar charts, line graphs and pie charts

Question 3

qualitative data

Answer 3

data descriptive in nature (feelings, emotions opinions)
subjective quality of performance rather than quantity

e.g. Borg Scale

Question 4

objective data

Answer 4

measurable and involves facts
FACT

maximal fitness test e.g. VO2 max test

Question 5

subjective data

Answer 5

open to interpretation involving opinions and beliefs

OPINION

e.g. submaximal test e.g. harvard step test

Question 6

reliability

Answer 6

whether or not test to be repeated in exact same conditions (results exact same)
concerned with consistency and repeatability of test results

Question 7

validity

Answer 7

measure what supposed to measure sport specific

e. g. sit and reach -> flexibility back & hamstrings
e. g. actions same/muscles used in same way as they are in performer activity

Question 8

borg scale

Answer 8

rating of perceived exertion (RPE)
qualitative

physical feelings/sensations experienced by performer
e.g. sweating muscle fatigue, respiratory and HR

adv: quick & easy to report, no equipment

Question 9

4 factors that reliability is affected by

Answer 9

1. sub maximal tests more reliable (no motivation),
2. maximal tests = perform at max intensity
3. testing environment same each time
4. testing protocol & personnel must be standardised

Question 10

6 reasons/benefits of fitness testing

Answer 10

1. strengths/weaknesses
2. progress
3. motivation
4. design training programme
5. talent ID
6. goals

Question 11

maximal tests

Answer 11

working to exhaustion

-ve: difficult ensure working at max = over exertion/injury

Question 12

sub maximal test

4 factors affecting sub maximal reliability:

Answer 12

predict max work capacity (reliability)
motivation = not important in sub maximal long as
1. equipment standardised
2. tester experienced
3. protocol followed exactly
4. test repeated few times = avoid human error

Question 13

direct tests

Answer 13

laboratory
measure values directly
most accurate but expensive

Question 14

indirect tests

Answer 14

predict fitness

less accurate but cheaper

Question 15

SPORR

Answer 15

specificity
progressive overload
reversibility
recovery

Question 16

FITT

Answer 16

frequency (no of times trains/ regime)
intensity (hard working= aerobic/anaerobic)
time (duration)
type (what exercise, similar to sport = effective)

(way of applying progressive overload)

Question 17

specificity

Answer 17

training & improvements
ensure: focus, purpose, well planned (skills involved)
identify and address weakness

train relevant muscles energy systems(sport/individual)
fibre types= components of fitness

Question 18

progressive overload

Answer 18

training progresses = improvements, env demand…
component of fitness improve, skill not plateau
(intensity/duration)

Question 19

progression & overload

Answer 19

progression: body adapts to training, increase demand for improvement
%HR, %1RM duration frequency

overload: training taxing, demand greater than usual
FITT, duration, HR - gauge hard working appropriate % of HR max/1RM

Question 20

reversibility

Answer 20

adequate rest/recovery = prevent injury
fun recovery important reversibility = improvements lost, demand env decrease, components of fitness decrease, skills deteriorate

important limit no of days off = reversibility

Question 21

recovery

Answer 21

plan, training/rest days

injury risk reduced, athlete not exhausted, recover energy systems, remove LA, feedback, DOMS

Question 22

DOMS

Answer 22

caused by micro tears in muscle tissue