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Question 1

Cardiorespiratory Endurance

Answer 1

The ability of the cardiovascular (heart, lungs & blood vessels) & respiratory system to produce aerobic energy/ATP

Together these systems deliver O2 & nutrients to muscles & remove by-products that have been produced by the body’s cells

Question 2

Muscular Strength

Answer 2

The maximal force that can be generated by a muscle or muscle group in one maximal effort (1 RM)

Muscular strength is important in sports where an object needs to be moved forcefully (such as in weight-lifting) or when the body needs to hold its position against the opposing force of the opposition

Question 3

Muscular Endurance

Answer 3

The ability of the muscle or muscle group to perform repeated contractions (concentric, eccentric or isokinetic) for an extended period of time, or to maintain a contraction for an extended period of time (isometric contraction) in the face of fatigue.

Question 4

Flexibility

Answer 4

Flexibility is the range of motion (ROM) around a joint.
It serves the following functions:
Promotes healthy muscles and joints.
Improves elasticity of muscles and connective tissue around joints, which increases freedom of movement and creating the potential for greater force production.
Makes day to day activities (turning, lifting, and bending) easier to perform

Question 5

There are two types of flexibility:

Answer 5

1. Static flexibility refers to a joints range of motion under stationary conditions
2. Dynamic flexibility refers to the resistance to motion in a joint. Someone with good dynamic flexibility will be able to move the joint through its full range of motion quickly & easily

Question 6

Body Composition

Answer 6

The term used to describe the different
components that, when taken together,
make up a person’s body weight

Question 7

Muscular Power

Answer 7

The ability to exert a maximal contraction quickly or in one explosive effort (often mixed up with strength)
Power = force * speed
Force = strength
Speed = speed at which movement occurs (distance/time)

Question 8

Coordination

Answer 8

Refers to the skilful and effective interaction of movements.
It is the ability to use the body’s senses to execute motor skills smoothly & accurately.
Coordination may involve the control of body parts (e.g. gymnastics routine) or it may involve the control of an external implement & various body parts (e.g. hockey stick).
Coordination is often referred to as hand-eye, head-eye or foot-eye coordination. This refers to the body parts involved in the motor skill.

Question 9

Balance

Answer 9

Maintaining equilibrium while stationary or moving

Static equilibrium refers to activities where balance is maintained while the body is stationary.

Dynamic equilibrium refers to maintaining balance while moving. E.g. include cycling, gymnastics or surfing & these activities require more effort to maintain body balance.

Question 10

Agility

Answer 10

The ability to change body position or direction quickly and accurately while maintaining balance
Relies on anaerobic power, speed, flexibility, dynamic balance and coordination

Question 11

Speed

Answer 11

The rate of motion (how fast you can move your body part from one point to another)

Speed = Distance x Time

Maximum speed

Acceleration speed
Refers to the rate at which speed is increased.

Speed endurance
Refers to the ability of an athlete to either maintain maximal speeds or perform repeated maximal efforts whilst withstanding fatigue

Question 12

Reaction Time

Answer 12

The time from the presentation of a stimulus to the onset of a response

Question 13

Principles of training

Answer 13

specificity in relation to the nature of activity, positions and roles
intensity
duration
frequency
progressive overload
reversibility

Question 14

SPECIFICITY:

Answer 14

Relevant to the energy system, position-specific movements and fitness requirements of an activity­
To ensure the principle of specificity is applied, we have coaches specific to playing positions to ensure a professional athletes training is tailored towards the individual demands of the position.

Question 15

PROGRESSIVE OVERLOAD:

Answer 15

Overload: the planned, gradual increase in training load to ensure that fitness continues to be optimised
Applied once adaptation has occurred to a certain stimulus

Overload must be progressive with only 1 variable or a 10% increase made in a training session to avoid injury and overtraining.

Question 16

FREQUENCY

Answer 16

The number of times training occurs in a given period

Training to improve a fitness component must occur at least three times per week (however, this relies on the other core principles of training also being met).

Question 17

INTENSITY

Answer 17

The magnitude of exertion required
Measured using following:
Heart-Rate (%HR max)
Oxygen uptake (%VO2 max)
Lactate concentration
Maximal speed
Rating of perceived exertion charts (RPE)

Question 18

DURATION:

Answer 18

The length of training time
This can include time spent during:
Each session (minutes)
Total program (weeks or months)

Question 19

REVERSIBILITY:

Answer 19

The loss of physiological performance (detraining) occurs as a result of a person terminating or scaling back a regular training program

This usually starts in the first 1-2 weeks and increases the longer the athlete remains out of training

Question 20

training types

Answer 20

resistance training – isometric, isotonic, isokinetic
interval training
continuous training
circuit training
fartlek
flexibility
plyometrics

Question 21

RESISTANCE TRAINING:

Answer 21

aims to build 
       muscle strength, muscle power 
       or local muscular endurance by 
       exercising muscles or muscle 
       groups against a resistance

Isotonic weight training
Muscle changes length working against a constant load e.g. bicep curl, bench press etc.

Isometric resistance training
Type of strength training where the joint angle and muscle length do not change during contraction.

Isokinetic resistance training
An isokinetic force results in a change in muscle length against a varying load so that the resistance changes throughout the muscle’s range of movement.

Question 22

INTERVAL TRAINING

Answer 22

Series of repeated bouts of exercise interrupted by pre - determined rest periods or lighter exercise

High Intensity Interval Training (HIIT) is a relatively new aerobic training concept involving periods of short, high-intensity work followed by periods of lower intensity recovery

Question 23

Continuous Training

Answer 23

involves performing an activity, such as jogging, cycling or swimming, nonstop for a period of time
Used to improve aerobic fitness and local muscular endurance
To maximise the benefits of continuous training, a heart rate range of
70- 85% max HR should be maintained for a minimum of 20 minutes
This is known as the Aerobic Training Zone

Question 24

Circuit Training

Answer 24

comprises a sequenced performance of exercises at different activity stations (typically, between 8-12 stations) completed in a given time or by a pre - determined work:rest ratio

Fixed Time Circuit Training
The performer completes as many repetitions of the exercise in the allocated time

Fixed Loaded Circuit Training
The number of repetitions to be performed at each station is pre-determined

Overloading Circuit Training
Multiple ways to overload, for example:

Question 25

FARTLEK TRAINING

Answer 25

a variation of continuous training, involves changes of intensity throughout the training sessions.

These changes of intensity can be simply an increase in pace or running up a hill, & involve the addition of the anaerobic glycolysis energy system to help produce the increased amount of ATP needed for the increased intensity

Question 26

FLEXIBILITY TRAINING

Answer 26

There are four major methods of flexibility (or stretching) training:
Static Stretching (performed without movement)
Dynamic Stretching (performed with movement)
Ballistic Stretching (performed with explosive movement)
Proprioceptive Neuromuscular Facilitation (PNF) stretching

Question 27

PLYOMETRICS TRAINING

Answer 27

Plyometrics is a training method designed to produce fast, powerful movements, and to improve the functions of the nervous system.
The aim of plyometrics is to increase muscular power by first stretching a muscle & then contracting it in the shortest possible time