Chapter 6

Question 0

What is periodisation?

Answer 0

Changing training intensity according to a set pattern, getting harder as competition grows nearer.

Question 1

What are the 2 principles of training?

Answer 1

SPORT

FITT

Question 2

How can the maximum hr reserve be calculated?

Answer 2

MHR- resting HR

Question 3

Why is overtraining avoided?

Answer 3

It leads to extreme muscle fatigue and loss of performance.

Question 4

Describe the physiological benefits of a warm up

Answer 4

Increase in body temperature, which warms muscles and enables better ATP conversion.
Better blood flow due to lower blood viscosity at a higher temp
Increased nerve impulse conduction so better reaction time.
Increase in cardiac output
Increase in volume of air breathed in per minute
Capillaries dilate with oxygenated blood
Increase in blood pressure forces blood quickly to arteries
Stretching of joints prepare them for full range action
Adrenaline released
Reduced risk of musculoskeletal injuries

Question 5

Describe the psychological value of a warm up

Answer 5

Rehearsal for skill based practise
Improved coordination
Heightened awareness and arousal
Self confidence

Question 6

Give benefits of a cool down

Answer 6

Keeps muscle active and capillaries open for longer to allow oxygen rich blood to repay oxygen debt
Flushes out lactic acid preventing DOMS
Activates skeletal muscle pump to prevent blood pooling

Question 7

What are the training benefits for pre pubescent children?

Answer 7

Improved motor skill coordination
Increased motor unit activity
Neurological adaptations as nervous system develops

Question 8

What are the effects of ageing after around 30y?

Answer 8

Extra adipose tissue and collagen fibres cause a reduction in performance
Bone strength and cartilage flexibility can decline
Endurance
Body fat