Fitness components & Training methods

Question 1

What are the fitness components associated with anaerobic systems?

Answer 1

anaerobic capacity, speed, muscular strength, muscular power, agility, dynamic flexibility, reaction time

Question 2

What are the fitness components associated with aerobic system?

Answer 2

aerobic power, muscular endurance, static flexibility

Question 3

what are the other components that are not attached to either the aerobic or anaerobic systems?

Answer 3

co-ordination, balance, body composition

Question 4

muscular endurance

Answer 4

repeated muscle contractions (sit ups in 30secs)

Question 5

muscular power

Answer 5

produce force quickly (vertical jump)

Question 6

muscular strength

Answer 6

peak force (resisting an opponent in a sport aflw)

Question 7

speed

Answer 7

point a to point b in the fastest time
(20m sprint)

Question 8

dynamic flexibility

Answer 8

joints and muscles through full range of motion
(hamstring stretch)

Question 9

aerobic power

Answer 9

resynthesising ATP with oxygen at the fastest rate
(beep test and yoyo test)

Question 10

reaction time

Answer 10

reacting to an outside stimulus in the fastest time (posner test)

Question 11

agility

Answer 11

change of direction quickly while maintaining speed and balance
(505 change of direction)

Question 12

What is the purpose of fitness testing? give 5 reasons

Answer 12

1. determine athlete’s strengths and weaknesses
2. provides base line data to base future performances
3. helps determine team positions
4. talent ID
5. provides motivation for improvement

Question 13

What is the purpose of post testing?

Answer 13

determines if the training was successful
have the components improved from the beginning

Question 14

What should fitness tests replicate?

Answer 14

1. movement patterns or skills performed
2. major muscle groups
3. fitness components in the sport
4. energy systems in the sport

Question 15

20 meter sprint

Answer 15

speed for a netballer

Question 16

standing vertical jump

Answer 16

muscular power basketballer

Question 17

505 COD

Answer 17

agility tennis player

Question 18

afl agility test

Answer 18

agility- afl player

Question 19

seven stage abdominal strength test

Answer 19

strength any athlete

Question 20

2 min side plank

Answer 20

muscular endurance

Question 21

20 sec chair push up

Answer 21

muscular endurance

Question 22

yoyo- intermittent

Answer 22

aerobic power and fitness

Question 23

Training session 3 stages

Answer 23

general, dynamic and sport specific for warm up
main training
cool down

Question 24

Training principles

Answer 24

FITT-PV
Frequency
intensity
Time
Type
Progression
Variety

Question 25

Short interval method and benefits

Answer 25

anaerobic training with the ATP-PC system with a W:R of 1:5/ sprinters, speed climbers, basketaballers

speed and anaerobic power
2 sets, 4 reps

Question 26

Intermediate interval

Answer 26

anaerobic testing the

Question 27

resistance training method

Answer 27

anaerobic using the fitness components muscular endurance/ muscular strength/ muscular power

Question 28

continuous training

Answer 28

aerobic training between 65-85% HRM with a minimum of 20 mins per session
65-85% HRM minimum of 20 mins
aerobic power and muscular endurance

Question 29

plyometrics

Answer 29

anaerobic 1:5 work to rest ratio/ muscular power
3 sets, 4-6 reps

Question 30

resistance

Answer 30

anaerobic involves strength, power and muscular endurance

Question 31

fartlek training

Answer 31

aerobic, intensities differ
high- 80%
Low- 65%
active recovery