Physical Training

Question 1

What are the four principles of fitness?

Answer 1

•S pecificity
•P rogression/Progressive Overload
•O verload
•R eversibility

Question 2

What acronym can we use to reach the optimum inputs of training?

Answer 2

F- frequency
I-Intensity
T-Type
T-Time

Question 3

What is plyometric training for?

Answer 3

Plyometric training is used to develop a performer’s power (speed x strength)

Question 4

What activities do you do in plyometric training?

Answer 4

•bounding, hopping or jumping and clap press ups.
•use body weight and gravity to work the muscles

Question 5

Example of a plyometric activity?

Answer 5

•A box jump, the performer jumps off the box.
•The quadriceps eccentrically contracts as the performer lands, creating ‘elastic energy’ in the muscles.
•This energy is released in the second jump as the performer jumps back onto the box.

Question 6

What is weight training?

Answer 6

Weight training involves the use of free weights and resistance machines to improve strength or muscular endurance

Question 7

Advantages of weight training?

Answer 7

•adaptable depending on the goal of the performer. E.g. reps + sets can be changed to improve a performer’s strength / muscular endurance.
•relevant to all sports
•simple

Question 8

Disadvantages of weight training?

Answer 8

•heavy weights can cause injury if correct technique isn’t used
•heavy weights can increase a performer’s blood pressure.
•To calculate one rep max, they will need high levels of motivation

Question 9

How do you gain strength?

Answer 9

Low reps and high sets (4 reps x 6 sets)

Question 10

How do you improve muscular endurance?

Answer 10

High reps and low sets (15 reps x 3 sets)

Question 11

What is continuous training?

Answer 11

involves the continued performance of activities without rest

Question 12

What does continuous training improve?

Answer 12

•Cardiovascular endurance as it involves working at a moderate intensity for a long period of time
•This is called steady state exercise, which makes the body more efficient at distributing oxygen to the working muscles

Question 13

Three examples of continuous training?

Answer 13

•running,
•walking
•swimming

Question 14

Advantages of continuous training?

Answer 14

•it’s simple and doesn’t require equipment
•developing aerobic fitness because you are exercising the heart and lungs

Question 15

Disadvantages of continuous training?

Answer 15

•boring
•can overuse injuries (too much training)
•time consuming
•does not always meet the demands of a performer’s sport

Question 16

What does fartlek training improve?

Answer 16

•improves cardiovascular endurance and the speed and the intensity change during the session.

Question 17

3 Disadvantages of HIIT training?

Answer 17

•Working at the highest intensity increases risk of injury.
•performer must be motivated as it has demanding nature.
•can cause extreme feelings of tiredness, dizziness, light-headedness and nausea

Question 18

What ratio is most commonly used for HIIT?

Answer 18

2:1

Question 19

Advantages of HIIT training?

Answer 19

•effective method of burning body fat and calories quickly
•easy to adapt the sessions to suit the ability, age or fitness level
•It does not take a long time to complete.
•It is useful for training both aerobic and anaerobic energy systems.

Question 20

What is circuit training?

Answer 20

a changeable method of training that can meet the needs of many different parts of fitness

Question 21

What’s the advantage of circuit training?

Answer 21

•change the circuit to match the ability, age or fitness level of the performer
•you can focus on different things with different circuits
•Progressive overload is easy to include because it can be as simple as changing the work:rest ratio

Question 22

Disadvantages of circuit training?

Answer 22

•Spacious
•specialist equipment required
•difficult to find appropriate work:rest ratio

Question 23

3 Benefits of warming up?

Answer 23

•Increase blood flow to muscles
•Prepares muscles
•Increases body temp.

Question 24

Five Components of warming up?

Answer 24

•Pulse Raiser
•Stretching
•Dynamic movements
•Mobility
•Skill rehearsal

Question 25

Two benefits of cool downs?

Answer 25

•Slowly lowers heart and breathing rates
•Stretches muscles and lowers their temperature

Question 26

Two things a good cool down involves?

Answer 26

•Low intensity exercise
•Stretching

Question 27

Whats an example of mobility movements?

Answer 27

Arm swings/hip circles/ankle rotations

Question 28

Examples of dynamic movements?

Answer 28

Shuttle runs/zig zag runs