external exam prep

Question 1

what are training methods?

Answer 1

the types of training that can be included in a training program

Question 2

how many training methods are there?

Answer 2

6

Question 3

list all the training methods

Answer 3

flexibility training, resistance training, interval training, circuit training, continuous, fartlek training

Question 4

explain flexibility training

Answer 4

• it is training used to increase range of motion of joints
• it aids mobility, decreases injury, and corrects imbalance
• no energy systems are used
• fitness components include flexibility and indirectly: strength
• key elements include dynamic stretching and static stretching

Question 5

explain resistance training

Answer 5

• it is used for exercising against external resistance, for example weights
• the lactic acid systems and atp-pc systems are used
• strength, power, muscular endurance, and indirectly: speed, agility are used
• 2-4 times per week, 6 weeks minimum, increase volume

Question 6

explain interval training

Answer 6

• it is work intervals that are followed by rest intervals. it is most relevant to team sports as it replicates game intensity
• all energy systems are used
• aerobic capacity, speed, power and agility are used
• less than 85% MHR during work periods, 2-15 weeks, 102 times a week

Question 7

explain circuit training

Answer 7

• it is interval training which combines continuous and resistance training
• the aerobic system and lactic acid system are used
• aerobic capacity, muscular endurance, strength, power, and agility are used
• exercises should be to specify to energy/fitness requirements

Question 8

explain continuous training

Answer 8

• it is sustained physical activity without a rest period, for example a 30m run
• the aerobic system is used
• aerobic capacity and muscular endurance
• 3-4 times per week, THR; 75-85%, 20-60mins

Question 9

explain fartlek training

Answer 9

• continuous training with regular changes of intensity
• all three energy systems are used
• aerobic capacity is used
• continuous THR 75-85% with increases to 85-95%

Question 10

what is a cycle?

Answer 10

it is parts of an annual plan which targets a specific or series of energy and/or fitness requirements within a designated period of time

Question 11

what are the three types of training cycles?

Answer 11

macrocycle, mesocycle. microcycle

Question 12

length of a macrocycle?

Answer 12

the entire training year

Question 13

what is a mesocycle?

Answer 13

a training period of general 4-6 weeks with a specific training focus

Question 14

what is a microcycle?

Answer 14

a shorter training period, generally one week, with a more specific training focus made up of individual sessions

Question 15

what is an annual plan?

Answer 15

it is the periodised plan of training for an entire year

Question 16

what are the four phases of the annual plan?

Answer 16

• preparatory phase, pre-competition phase, competition phase, transition phase

Question 17

what occurs in the preparatory phase?

Answer 17

this is considered the pre-season, where general fitness is developed for 4-10 weeks and is focused on aerobic

Question 18

what occurs in the pre-competition phase?

Answer 18

it often occurs for 4-6 months, and is specific to physical activity