Improving performance

Question 1

FITT principle for aerobic training

Answer 1

Frequency: 3 + a week
Intensity: 70-85% mHR (calculated by 220 - age)
Time: 20 minutes per session
Type:

Question 2

Pros and cons of continuous training

Answer 2

+easy to follow
+provides foundation for other fitness / training types

• repetitive / boring
• places a substantial amount of strain on the body.

Question 3

Pros and cons of Fartlek

Answer 3

+ engages anaerobic and aerobic system: interchanging dominance mirroring the nature of sport.

• planning is required to ensure technique is effective.
• athletes need to monitor physiological responses (lactic acd) and modify accordingly.

Question 4

Pros and cons of long interval

Answer 4

+ variety = interesting

• requires strategy and planning.

Question 5

Dangers of strength training

Answer 5

Exposes athletes to a high risk of injury when executing training if certain procedures are not followed.

• spikes of lactic acid could be harmful.
• incorrect form or procedures.

Question 6

Dangers of aerobic training.

Answer 6

Although the level of intensity is not high in aerobic training, the duration and repetitive nature of movement can lead to both acute and chronic injuries.

Question 7

Aerobic training safety procedures

Answer 7

1. Medical clearance and realistic goals for training program
2. Correct techniques
3. Appropriate warm up and cool down
4. Appropriate progressive overload
5. Adequate rest periods and variety

Question 8

Macrocycle

Answer 8

Preseason, inseason, off season.
Refers to the entire training programming.
Overview of plan while.

Question 9

Microcycles

Answer 9

Between 7-10 days.

Specific training session details: intensity, volumes, recovery periods, strategies.

Question 10

Mesocycles

Answer 10

Shorter 4-6 week periods.

Each having its own focus

Question 11

Peaking signs

Answer 11

PHYSICAL SIGNS:

1. Excellent health.
2. High rate of recovery.
3. Optimal body systems.
4. Adjustments in technical and tactical superiority.
5. Superior coordination.

PSYCHOLOGICAL SIGNS

1. Self confidence.
2. Motivated.
3. Positive reactions.
4. Tolerate frustrations.
5. Mental alertness and
6. readiness.

Question 12

Tapering

Answer 12

A period of decreased volume of intense training just prior to competing in an important event to allow complete recovery.
2-4 weeks
Psychological and physiological recovery.
Needs to be monitored to ensure a detraining effect does not occur.
(the principle of reversibility)

Question 13

Recovery periods

Answer 13

Eg. strength system: 48→ 72 hours

Aerobic training: 24 hour

Question 14

Lack of motivation strategies

Answer 14

Replacing pressure with positive reinforcement.
The principle of variety
The use of relaxation techniques.
Active rest.