Component 01 - Training Flashcards
What is specificity?
Making training specific to your needs.
What is interval training?
Periods of high intensity work, followed by periods of rest.
What is circuit training?
A combination of different stations (exercises) with rests in between, completed on a circuit.
What is plyometric training?
Intense, depth jumping, involving repeated explosive actions.
What is fartlek training?
Training where there are changes of intensity during the session, eg. Anaerobic and then aerobic, and then anaerobic.
What is progressive overload?
Gradually increasing the demands placed on the body
What is frequency?
How often you train eg. 3 times per week
What is intensity?
How hard you train eg. 60% of HRMax
What is time?
How long you train for eg. 30 minutes continuous training
What is reversibility?
Losing the training gains you have made - eg. losing adaptations due to not training enough.
How can you measure cardiovascular fitness?
Through the multistage fitness test or 12 minute cooper run
What is cardiovascular fitness?
The ability to exercise the entire body for long periods of time without tiring.
What is speed?
The amount of force a muscle can exert against a resistance.
What is muscular endurance?
The ability to use voluntary muscles repeatedly without tiring
What is Flexibility?
The range of motion at a joint
What is Body Composition?
The percentage of body weight which is fat, muscle and bone
What is agility?
The ability to change the position of the body quickly while maintaining control of movement
What is balance?
The ability to maintain the body’s centre of mass above the base of support.
What is coordination?
The ability to use two or more body parts together
What is power?
The ability to perform strength performances quickly (speed and strength)
What is reaction time?
The time taken to respond to a stimulus
What is speed?
The ability to put body parts into motion quickly
How does plyometric training work?
Leaps, bounds, jumps, explosive actions - the muscle is eccentric contracted, before powerfully concentrically contracted
Why are fitness tests important?
- To monitor if progress is made in training
- Training can then be altered
- To identify physical strengths & weaknesses
How do you test for speed?
30m sprint test
How do you test for agility?
Illinois Agility Test
How do you test for strength?
Hand grip dynamometer
How do you test for flexibility?
Sit and reach test (only at the back and hamstrings though!)
How do you test for power?
Vertical jump test
How do you test for cardiovascular fitness?
12 minute cooper run (can be adjusted for swimmers)
OR Multistage Fitness Test
What is the difference between a test and a training method?
Tests give you scores at the end!
Training methods do not - they help you make the improvements.
A test is not a training method.
Why do you warm-up?
To increase elasticity and temperature of muscle fibres
To increase joint mobility
To increase range motion, reducing chance of injury
Why do you do a cool down?
To gradually lower heart-rate….
…to help with removal of lactic acid and CO2
Keep HR elevated to repay O2 debt
Identify 4 safety measures when doing weight training.
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
Why do you do a PARQ?
To review any health issues and medical history
To assess personal readiness for training
To make recommendations to change training as needed
