Biophysical Principles of Training

Question 0

How many fitness components are there?

Answer 0

11

Question 1

Name the two categories of fitness components

Answer 1

Health and Skill-Related

Question 2

Name the 11 fitness components?

Answer 2

Cardiorespiratory Endurance
Agility
Speed
Muscular endurance
Muscular Strength
Balance
Co-ordination
Flexibility
Reaction time

Question 3

What does F.I.T.T stand for?

Answer 3

Frequency
Intensity
Type (method)
Time

Question 4

What is the definition of frequency? (POT)

Answer 4

How often you train

Question 5

Definition of Intensity

Answer 5

How hard you train

Question 6

Explain two methods of measuring intensity?

Answer 6

By using target training heart rate zones. What percentage of MHR students should be working at.
Also use PER scale (Perceived exertion ratio) 0-10.

Question 7

Definition of duration

Answer 7

How long you train for

Question 8

Definition of overload

Answer 8

Progressively overloading your workload. i.e. decreasing time, increasing resistence, increasing distance, decreasing rest time, increasing sets and reps.

Question 9

Definition of reversibility

Answer 9

If you don’t use it, you lose it. When training stops due to injury, loss of motivation etc, then you reverse the adaptations you would have achieved from training regularly.

Question 10

Definition of specificity

Answer 10

Training needs to be specific to the sport or fitness components you are trying to train. Example; marathon runners won’t necessarily be swimming for hours. Or weight lifters wont focus on long distance continuous running.

Question 11

What does MHR stand for? and how do you calculate it? what formula do you use?

Answer 11

Maximum Heart Rate, Korvenen formula generally 220-age. For women 226-age will give you maximum heart rate. i.e. 16year old girl will her MHR will be 210bpm (beats per minute)

Question 12

What does cardiorespiratory endurance mean?

Answer 12

The body’s ability to use oxygen, transport it via blood vessel to working muscles. Then how to recycle oxygen (Give off CO2 and intake fresh O2)

Question 13

Name the 3 energy systems

Answer 13

1. ATP-CP (fuel for explosive movements, 0-10sec)
2. Aerobic Energy system (fuel using ATP for activities longer than 3min)
3. Anaerobic energy system (high intensity, short duration) lactate builds up. Generally up to 2min

Question 14

List the methods of training

Answer 14

Continuous Training (running, cycling, rowing & swimming)
Circuit Training
Interval Training
Fartlek Training
Plyometric Training
Resistence/weight training
Skill based training

Question 15

What does the principle Tedium mean?

Answer 15

When the athlete gets bored

Question 16

List all the principles of training

Answer 16

Frequency
Intensity
Duration
Overload
Specificity
Adaptations
Reversibility
Regularity 
Variety
Tedium