Chapter 4

Question 1

Stretching

Answer 1

STATIC STRETCHING- muscle is held in stationary position
Active static- performer working on one joint-lengthening muscle
Passive static- a stretch with the help of an external force.
BALLISTIC STRETCHING- stretch when swinging/bouncing
Should be done by extremely flexible performer.
All stretches should be held for min 30 secs.

Question 2

FITT

Answer 2

Frequency
Intensity
Time
Type

Question 3

SPORR

Answer 3

Specificity
Progressive Overload
Reversibility
Recovery

Question 4

Periodisation

Answer 4

Dividing training year into specific sections for a specific purpose

Question 5

Macrocyle

Answer 5

Period of training involving long term performance goal

Question 6

Mesocycle

Answer 6

4-12 weeks of training a particular fitness component

Question 7

Microcycle

Answer 7

A week/ few days of a training session

Question 8

PNF

Answer 8

Advanced stretching technique
Isometric contraction for 10 secs- relax muscle- then stretch it again
Stretch help in position by something other than agonist muscles- partner — provides resistance

Question 9

Continuous training

Answer 9

Develops aerobic power
Low intensity- long period of time- no rest intervals
Improvements in cardiovascular and respiratory systems

Question 10

Circuit training

Answer 10

Series of exercises at stations
Important to decide: number of stations, number of reps, length of rest intervals, variety of exercises, number of participants, level of fitness, amount of time, space and equipment available
Can focus on specific fitness component or general body conditioning