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

Question 1

Quantitative Data

Answer 1

Can be written down or measured with numbers

Question 2

Qualitative Data

Answer 2

Worded information rather than numbers

Question 3

Objective Data

Answer 3

Involves facts

Question 4

Subjective Data

Answer 4

Involves opinion

Question 5

Validity

Answer 5

When the test actually measures what is sets out to do

Question 6

Reliability

Answer 6

Means the test can be repeated accurately

Question 7

Static stretching

Answer 7

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

Question 8

Ballistic Stretching

Answer 8

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

Question 9

3 stages of a warm up

Answer 9

Cardiovascular phase

Stretching

Sport- specific phase

Question 10

Physiological effects and benefits of a warm up

Answer 10

Reduces risk of injury by increasing the elasticity of muscle tissue

Increase in the speed of nerve impulse reduction allows us to be more alert improving reaction time

Release of adrenaline will increase heart rate and dilate capillaries allowing for more oxygen to be delivered to the skeletal muscles

Question 11

Cool Down

Answer 11

Light exercise at the end to keep the heart rate elevated which allows for oxygen to be flushed through the muscles, removing any lactic acid that remains

Question 12

DOMS

Answer 12

Delayed onset of muscle soreness and its effects are reduced by a cool down

These include painful tender muscles following heavy exercise

Question 13

Why do we cool down? (6)

Answer 13

Keeps skeletal muscle pump working

Maintains venous return

Prevents blood pooling in the veins

Limits effects of DOMS

Removes lactic acid

Reduces heart rate and body temperature

Question 14

Principles of Training acronym

Answer 14

SPORR

Specificity
Progressive Overload
Reversibility
Recovery

Question 15

Specificity

Answer 15

Making sure the training you do is relevant for your chosen activity

Question 16

Progressive Overload

Answer 16

Gradually training harder throughout their training programme because their fitness improves

Question 17

Reversibility

Answer 17

Referred to as detraining. If training stops then the adaptations made will deteriorate

Question 18

Recovery

Answer 18

Rest days are important to allow the body to recover from training

Question 19

FITT Principles

Answer 19

To improve you need to :

Frequency - Train more often
Intensity - Train harder
Time - Spend longer training
Type - Using different forms of exercise ,that are still relevant to the activity, to maintain motivation

Question 20

Periodisation

Answer 20

Dividing the training year into specific sections for a specific purpose

Question 21

Macrocycle

Answer 21

Period of training involving a long-term performance goal

Question 22

3 periods of a macrocycle

Answer 22

The preparation period involves the development of fitness levels

The competition period is where the performer refines skills and techniques

The transition period is the end of the season where rest and recovery takes place

Question 23

Mesocycle

Answer 23

Usually a 4-12 week period of training with a particular focus

This focus tends to be a component of fitness

Question 24

Microcycle

Answer 24

The description of a week or a few days of training sessions

Question 25

Tapering

Answer 25

Reducing the volume and or intensity of training prior to competition

Question 26

Peaking

Answer 26

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

Question 27

Continuous Training

Answer 27

Low intensity exercise for long periods of time without rest intervals improving aerobic endurance

Question 28

Fartlek Training

Answer 28

The pace and terrain of the run is varied to stress both aerobic and anaerobic energy system

Question 29

Interval Training

Answer 29

Periods of high intensity followed with recovery periods

Question 30

Circuit Training

Answer 30

Series of exercises at set stations

Question 31

Weight Training

Answer 31

Resistance exercises through the use of free weights or machines

Question 32

Proprioceptive neuromuscular facilitation (PNF)

Answer 32

Form of passive stretching, where the stretch position is held by something other than against the muscles

Question 33

Sets and Reps

Answer 33

The number of cycles of repetition

The number of times you do an exercise