Paper 1 Unit 3 Physical Training

Question 1

What are the 4 main components of an effective warm-up?

Answer 1

1. A gradual pulse raising activity
2. Stretching of all relevant muscles (static and moving)
3. Skill-based practices
4. Mental focus and preparation

Question 2

What are the 3 main components of an effective cool-down?

Answer 2

1. Aerobic activity to maintain an elevated heart rate
2. Stretching of main muscles used
3. Gradual reduction of intensity

Question 3

What are the main benefits of an effective warm-up? (TIMO)

Answer 3

T-Temperature increases
I-Injury chances reduced
M-Mental preperation
O-Oxygen (more of) to the working muscles

Question 4

What are the main benefits of an effective cool-down?

Answer 4

1. Allows the body to start recovering after exercising
2. Helps with removal of carbon dioxide, lactic acid and waste products
3. Helps to prevent the delayed onset of muscle soreness (DOMS)

Question 5

What are the aims of the pre-season

Answer 5

to improve general and aerobic fitness
and to work on any specific fitness needs

Question 6

What is the aim of the competitive/playing season?

Answer 6

To maintain peak fitness levels and prevent injuries whilst working on specific skills used in their sport

Question 7

What is the aim of the post-season?

Answer 7

To rest/recover from the season and probably continue some light aerobic training to stop fitness levels dropping too low.

Question 8

What are the principles of overload (the ways you can differentiate your training)

Answer 8

Frequency (eg. how many times a week you train)
Intensity (eg. shortening rest breaks inbetween sets)
Time (eg. making sessions longer)
Type (eg. switching between gym training and skills training)

Question 9

What are the principles of training (the things you are trying to achieve when planning a training session)

Answer 9

Specificity (how relevant to the athlete it is and their sports/ fitness goals
Progressive Overload (how you can gradually improve fitness FITT principles)
Reversibility (how to stop the athlete from losing fitness like not taking a long break)
Tedium (how to prevent boredom whilst training and making it engaging)

Question 10

what are some reasons for carrying out fitness tests (TEST)

Answer 10

Training programme (shows what needs to be trained more)
Evaluate strengths and weaknesses of an athlete
Set goals to improve generally or reach a specific target
Tedium- to provide variety in training and prevent boredom

Question 11

What is qualitative data?

Answer 11

it’s data that refers to opinions or descriptions

Question 12

what is quantitive data?

Answer 12

it’s data that is in quantities or numbers so you can get a score that is an exact amount

Question 13

What is the Aerobic Training Zone?

Answer 13

60-80% of your MHR (220-age= MHR)

Question 14

What is the anaerobic training zone?

Answer 14

80-90% of MHR

Question 15

how to implement safety measures whilst training (SAFER)

Answer 15

Stretches should be completed as part of a thorough warm up
Appropriate intensity should be used (avoid overtraining)
Footwear, equipment and clothing should be appropriate to allow support/movement
Exercise and Rest; allow appropriate rest inbetween sessions

Question 16

Other safety principles to be implemented whilst training:

Answer 16

Hydration maintained (fluid intake)
Correct technique (eg weightlifting)
Spotters where necessary
Taping/ bracing used if necessary to protect and support weaker areas