Component 01 - Training

Question 1

What is specificity?

Answer 1

Making training specific to your needs.

Question 2

What is interval training?

Answer 2

Periods of high intensity work, followed by periods of rest.

Question 3

What is circuit training?

Answer 3

A combination of different stations (exercises) with rests in between, completed on a circuit.

Question 4

What is plyometric training?

Answer 4

Intense, depth jumping, involving repeated explosive actions.

Question 5

What is fartlek training?

Answer 5

Training where there are changes of intensity during the session, eg. Anaerobic and then aerobic, and then anaerobic.

Question 6

What is progressive overload?

Answer 6

Gradually increasing the demands placed on the body

Question 7

What is frequency?

Answer 7

How often you train eg. 3 times per week

Question 8

What is intensity?

Answer 8

How hard you train eg. 60% of HRMax

Question 9

What is time?

Answer 9

How long you train for eg. 30 minutes continuous training

Question 10

What is reversibility?

Answer 10

Losing the training gains you have made - eg. losing adaptations due to not training enough.

Question 11

How can you measure cardiovascular fitness?

Answer 11

Through the multistage fitness test or 12 minute cooper run

Question 12

What is cardiovascular fitness?

Answer 12

The ability to exercise the entire body for long periods of time without tiring.

Question 13

What is speed?

Answer 13

The amount of force a muscle can exert against a resistance.

Question 14

What is muscular endurance?

Answer 14

The ability to use voluntary muscles repeatedly without tiring

Question 15

What is Flexibility?

Answer 15

The range of motion at a joint

Question 16

What is Body Composition?

Answer 16

The percentage of body weight which is fat, muscle and bone

Question 17

What is agility?

Answer 17

The ability to change the position of the body quickly while maintaining control of movement

Question 18

What is balance?

Answer 18

The ability to maintain the body’s centre of mass above the base of support.

Question 19

What is coordination?

Answer 19

The ability to use two or more body parts together

Question 20

What is power?

Answer 20

The ability to perform strength performances quickly (speed and strength)

Question 21

What is reaction time?

Answer 21

The time taken to respond to a stimulus

Question 22

What is speed?

Answer 22

The ability to put body parts into motion quickly

Question 23

How does plyometric training work?

Answer 23

Leaps, bounds, jumps, explosive actions - the muscle is eccentric contracted, before powerfully concentrically contracted

Question 24

Why are fitness tests important?

Answer 24

• To monitor if progress is made in training
• Training can then be altered
• To identify physical strengths & weaknesses

Question 25

How do you test for speed?

Answer 25

30m sprint test

Question 26

How do you test for agility?

Answer 26

Illinois Agility Test

Question 27

How do you test for strength?

Answer 27

Hand grip dynamometer

Question 28

How do you test for flexibility?

Answer 28

Sit and reach test (only at the back and hamstrings though!)

Question 29

How do you test for power?

Answer 29

Vertical jump test

Question 30

How do you test for cardiovascular fitness?

Answer 30

12 minute cooper run (can be adjusted for swimmers)

OR Multistage Fitness Test

Question 31

What is the difference between a test and a training method?

Answer 31

Tests give you scores at the end!

Training methods do not - they help you make the improvements.

A test is not a training method.

Question 32

Why do you warm-up?

Answer 32

To increase elasticity and temperature of muscle fibres

To increase joint mobility

To increase range motion, reducing chance of injury

Question 33

Why do you do a cool down?

Answer 33

To gradually lower heart-rate….

…to help with removal of lactic acid and CO2

Keep HR elevated to repay O2 debt

Question 34

Identify 4 safety measures when doing weight training.

Answer 34

Checking for spillages/trip hazards

The group must know the correct techniques/gym rules

Clothing must be suitable and hair tied back

Ensuring there is enough space to exercise

Question 35

Why do you do a PARQ?

Answer 35

To review any health issues and medical history

To assess personal readiness for training

To make recommendations to change training as needed