Exercise Phys: Preparation and Training Methods

Question 1

What is ballistic stretching?

Answer 1

Stretches performed with a swinging or bouncing movement to push range of motion further.

Question 2

What is circuit training?

Answer 2

A series of exercises or ‘stations’ performed in a sequence with rest an option between each.

Question 3

What fitness component does circuit training improve?

Answer 3

Muscular Endurance

Question 4

What is continuous training?

Answer 4

Low intensity exercise performed for long periods of time without rest.

Question 5

What fitness component does continuous training improve?

Answer 5

Aerobic Power

Question 6

What is the purpose of a cool down?

Answer 6

A cool down should take place after all physical activity and include light exercise and stretching.

Question 7

What are the physiological benefits of a cool down

Answer 7

Maintenance of an increased HR and breathing rate, continuation of the skeletal muscle pump, improved removal of lactic acid, and decreased likelihood of DOMS.

Question 8

Define quantitative data

Answer 8

Factual and Numerical Data

Question 9

Define Qualitative data

Answer 9

Subjective – Is descriptive and looks at feelings, opinions and emotions

Question 10

What is quantitative analysis

Answer 10

Compares scores to other people or standardised tables

Question 11

What is qualitative analysis

Answer 11

Makes judgements on quantitative analysis scores

Question 12

What is the Borg scale

Answer 12

A qualitative method of rating perceived exertion (RPE)

Question 13

Give 2 examples of objective measurements

Answer 13

• The Wingate Test
• The Multi-stage fitness test

Question 14

What does the wingate test measure?

Answer 14

Anaerobic Power

Question 15

What does the Multi stage fitness test measure?

Answer 15

Stamina

Question 16

Give an example of a subjective measurement

Answer 16

Harvard Step Test

Question 17

Define Validity

Answer 17

When the test measures what it sets out to do

Question 18

Define Reliability

Answer 18

Means the test can be repeated accurately

Question 19

How many stages are involved in a warm up?

Answer 19

3

Question 20

What does stage 1 of a warm up consist of?

Answer 20

Pulse Raiser

Question 21

What 4 physiological factors increase during a warm up?

Answer 21

HR, Q, Breathing Rate and Vascular Shunt

Question 22

What does stage 2 of a warm up consist of?

Answer 22

Stretching / flexibility exercises with the joints & muscles most active during the session.

Question 23

What is active stretching

Answer 23

Performer works on one joint, pushing it beyond its point of resistance, lengthening the muscle and connective tissue

Question 24

What is passive stretching

Answer 24

When a stretch occurs with the help of an external force e.g. partner, gravity or a wall

Question 25

What is ballistic stretching

Answer 25

Performing a stretch with swinging or bouncing movements to push a body part even further

Question 26

What is stage 3 of a warm up?

Answer 26

Involves the movement patterns that are to be carried out

Question 27

How does a warm up reduce the chance of injury

Answer 27

Increases elasticity of the muscle

Question 28

What is the benefit of increased muscle temperature during a warm up

Answer 28

Increases enzyme activity = Makes energy available Increases oxygen dissociation from Haemoglobin

Question 29

Identify 3 somatic stress techniques that can be used during a warm up

Answer 29

Centering, Breathing Control, PMR

Question 30

Identify 3 benefits of a cool down

Answer 30

* Keeps blood flow high – oxygen is flushed through the muscles * Removes and oxidises remaining lactic acid * Allows the skeletal muscle pump to keep working - preventing blood pooling * Limits the effects of DOMS

Question 31

What does SPORR stand for

Answer 31

Specificity, Progressive Overload, Reversibility, Recovery

Question 32

Why is specificity important?

Answer 32

Ensures training is relevant

Question 33

What is progressive overload

Answer 33

* Gradually training harder as fitness improves e.g. lift heavier

Question 34

What is reversibility

Answer 34

* If training stops, the adaptations that have occurred as a result of the programme will deteriorate.

Question 35

What does the FITT Principle stand for

Answer 35

Frequency, Intensity, Time, Type

Question 36

Define the term periodisation

Answer 36

Dividing the training year into specific sections for a specific purpose

Question 37

What are the three training cycles?

Answer 37

Macro, Mesco, Micro

Question 38

What is a Macrocycle

Answer 38

* A long-term period of training, typically one year / 4 years with a long term goal

Question 39

What are the 3 periods that made up a macrocycle

Answer 39

Preparation, Competition, Transition

Question 40

What does the preparation period consist of

Answer 40

* General conditioning and the development of fitness levels

Question 41

What does the competition period consist of

Answer 41

* Where the performer refines skills and techniques as well as maintaining fitness levels

Question 42

What does the transition period consist of

Answer 42

Rest and recovery

Question 43

What is a mesocycle

Answer 43

* A medium-term block of training, typically spanning between 4–12 weeks.

Question 44

What is a microcycle

Answer 44

* A short-term block of training, typically one week, or a few days

Question 45

Define the term tapering

Answer 45

Reducing the volume and or intensity of training prior to competition

Question 46

Define the term peaking

Answer 46

Planning training so a performer is at their peak mentally and physically for a competition

Question 47

What does Fartlek training consist of

Answer 47

* Continuous nature with high intensity bursts on different terrains

Question 48

What fitness component does fartlek training improve

Answer 48

* Improve aerobic power, stamina and recovery times

Question 49

What does HIIT / Interval training consist of

Answer 49

* Periods of high intensity intervals followed by recovery periods

Question 50

What fitness component does HIIT / Interval training improve

Answer 50

Anaerobic Power

Question 51

What does weight training consist of

Answer 51

* Using the body to overcome a resistance provided by free weights or a fixed weights machine.

Question 52

What fitness component does weight training improve

Answer 52

Strength or Muscular Endurance

Question 53

What is PNF training

Answer 53

Advanced stretching technique

Question 54

What fitness component does PNF improve

Answer 54

Flexibility

Question 55

Why should PNF not be done during a warm up

Answer 55

Reduces speed and power

Question 56

How is PNF training performed?

Answer 56

* Muscle is isometrically contracted for a period of at least 10 seconds, it then relaxes and stretches again usually going further.

Question 57

What are the 2 proprioceptors involved in PNF?

Answer 57

Muscle Spindles and Golgi Tendon Organs