4.2 preparation and training methods

Question 1

Define quantitative data with example

Answer 1

can be written down or measured with numbers e.g. cooper run distance is measured in metres + results compared to a standardised table

Question 2

Define qualitative data with example

Answer 2

is descriptive and looks at the way people think or feel e.g. Borg scale measures rating of perceived exertion by assigning numbers to how you feel during training

Question 3

Define objective data with example

Answer 3

based upon facts and is measurable e.g. maximal fitness tests like multi-stage fitness test

Question 4

Define subjective data with example

Answer 4

based upon personal opinions, assumptions, interpretation and beliefs. involves opinion. e.g. sub-maximal fitness test like harvard step test

Question 5

Define validity

Answer 5

when the test actually measures what it sets out to do

Question 6

What 2 questions are important when assessing validity?

Answer 6

1) is the research method relevant and does it do what it sets out to do? e.g. sit and reach test only measures flexibility of hamstrings and lower back so is a valid test for lower body flexibility but not upper body
2) is the test sport-specific?

Question 7

Define reliability

Answer 7

where the test can be repeated accurately and consistent results are achieved

Question 8

What needs to be taken into account to ensure a test is reliable?

Answer 8

• tester should be experienced
• equipment should be standardised
• sequencing of tests is important
• repetition of tests to avoid human error

Question 9

State the physiological effects of a warm-up?

Answer 9

• reduces the possibility of injury by increasing the elasticity of muscle tissue
• the release of adrenaline will increase heart rate and dilate capillaries which allows more oxygen to be delivered to the skeletal muscles
• muscle temperature increases which enables oxygen to dissociate more easily and increases enzyme activity
• an increase in the speed of nerve impulse conduction, allows us to be more alert (improving reaction time)
• efficient movement at joints through increased production of synovial fluid
• allows for rehearsal of movement
• mental rehearsal, stress or anxiety reduction, psychological preparation
• supplies an adequate blood flow to the heart to increase its efficiency

Question 10

Define active stretching

Answer 10

involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissues surrounding it

Question 11

Define passive stretching

Answer 11

when a stretch occurs with the help of an external force e.g. a partner, a wall or gravity

Question 12

Define ballistic stretching

Answer 12

involves performing a stretch with swinging or bouncing movements to push a body part even further

Question 13

Define static stretching

Answer 13

when the muscle is held in a stationary position for 30 seconds or more

Question 14

What is the first stage of a warm-up?

Answer 14

cardiovascular exercise

Question 15

What is the purpose of the first stage of the warm-up?

Answer 15

• gently increases heart rate
• which increases cardiac output and breathing rate
• more blood directed to the working muscles through vascular shunt
• which all increases amount of oxygen being delivered to the muscles

Question 16

What are the benefits of performing a cool-down?

Answer 16

• keeps the skeletal muscle pump working
• maintains venous return
• prevents blood pooling in the veins
• limits the effects of DOMS
• removed lactic acid

Question 17

What are the principles of training?

Answer 17

• specificity
• progressive overload
• reversibility
• recovery

Question 18

What are the FITT principles?

Answer 18

F= frequency
I= intensity
T= type
T= time

Question 19

Define periodisation

Answer 19

dividing the training year into specific sections for a specific sections

Question 20

What is a macrocycle?

Answer 20

period of training involving a long-term fitness goal

Question 21

What is a preparation period

Answer 21

involves general conditioning and the development of fitness levels

Question 22

What is the competition period?

Answer 22

the performance period where skills and techniques are refined. fitness levels are maintained

Question 23

What is the transition period?

Answer 23

the end of the season where rest and recovery takes place, ensures an injury-free start to the forthcoming season

Question 24

Define a mesocycle

Answer 24

usually a 4-12 week period of training with a particular focus e.g. power

Question 25

Define a microcycle

Answer 25

the description of a week or a few days of training sessions, that is repeated throughout the length of a mesocycle

Question 26

Define tapering

Answer 26

reducing the volume and/ or the intensity of training prior to competition

Question 27

Define peaking

Answer 27

planning and organising training so a performer is at their peak, both physically and mentally, for a major competition

Question 28

State the 6 training methods

Answer 28

• continuous training
• fartlek training
• interval training
• circuit training
• weight training
• proprioceptive neuromuscular facilitation (PNF)