Physical training (2)

Question 1

What are three generic disadvantages you can give for weaknesses/disadvantages for Paper 1

Answer 1

1-It is not sport specific as Continuous training does not develop skills like passing or shooting [1 mark]

2-It does not replicate competitive conditions as there are no defenders present [1 mark]

3-It does not replicate sporting movements like lifting in a lineout [1 mark]

Question 2

Stateall of the methods of training using the acronym you learnt in class?

Answer 2

Acronym= Someone Should Force Cheeky Children Into Plastic Wardrobes

Static stretching

Fartlek

Circuit

Continuous

Interval

Plyometric

Weight

Question 3

When thinking of advantages/strengths and disadvantages/weaknesses for the methods of training state three categories you could consider

Answer 3

1. Does the M.O.T require any specilaised equipment/is it practical for large groups
2. The energy system/s
3. The Cof’s

Question 4

Define Fartlek training and Continuous training

Answer 4

Fartlek training involves athletes varying the terrain speed and intensity in which they exercise

Continuous training involves athletes working for a sustained period of time without rest

Question 5

Define Plyometric training and Weight training

Answer 5

Plyometric training involves athletes performing high intense, short exercises to improve power. E.g hopping and jumping

Weight training involves athletes using weights to cause adaptations to the muscles. Weight training utilises sets and reps

Question 6

Define Circuit training and Interval training

Answer 6

Circuit training involves athletes performing across a range of stations, with a period of rest between each station

Interval training involves athletes alternating between periods of work and rest

Question 7

Discuss the appropriateness of continuous training for a games player like Zack. [4 marks]

Answer 7

Agree (sub-max 3 marks)

1- Continuous training improves the aerobic system and games need aerobic energy [1 mark]

2- Continuous training improves Cardiovascular endurance and games players need to utilise oxygen to produce energy [1 mark]

3- Relatively simple to use in training, eg requires little or no equipment [1 mark]

4-Games tend to last a long time, eg 48 minutes in Basketball, and continuous training can mimic the duration [1 mark]

5- The main movement can be replicated in continuous training, eg. running action which is generally required in games [1 mark]

Disagree (sub-max 3 marks)

1-It is not sport specific as Continuous training does not develop skills like passing or shooting [1 mark]

2-It does not replicate competitive conditions as there are no defenders present [1 mark]

3-It does not replicate sporting movements like lifting in a lineout [1 mark]

4- Games require aerobic and anaerobic energy and continuous training improves the aerobic system (1)

5- Games stop and start, and change intensity which is different to continuous training (1)

6- Other types of training may be more appropriate and sport specific, for example Fartlek training (1)

Accept any other suitable discursive point around the appropriateness of continuous training for a games player.

Question 8

Define Static Stretching

Answer 8

Static stretching involves athletes holding a position for at least 30 seconds that extends and places a muscle under slight stress

Question 9

With reference to a named sporting activity, outline what plyometric and fartlek training are, and justify why they are both relevant to performers in that activity. [6 marks]

Answer 9

**AO1 – knowledge of plyometric training and fartlek training, e.g.
**
* Plyometric training – type of training designed to improve power (Speed × strength) through bounding / hopping / jumping, etc

• Fartlek training – periods of fast work with intermittent periods of slower work, often running, e.g. sprint, jog, walk, jog, etc

AO2 – application to named sporting activity (must include links to the activities chosen), e.g.

• (Netball) as a sport requires lower body power to jump/ sprint/ upper body power to throw the ball
• (Netball) as a sport involves running at different speeds, e.g. sprint, jog, walk, etc

AO3 – Justifications made with specific reasoned conclusions fully linked and appropriate to named sporting activity, e.g.

• Plyometrics involves jumping which is a vital component of netball to reach for the ball / intercept
• Can mimic many of the other specific movements required in netball (with an example), e.g. double dodge
• Plyometrics can specifically improve leg power which can be vital to netball, e.g. to maintain possession following a rebound
• Plyometrics can specifically improve leg power which can be vital to netball, e.g. to maintain possession following a rebound
• Players can throw from the start of one third to the end of the next (specific rule knowledge) so may need upper body power
• Can easily be included within a netball training session to complement other (named) training types, e.g. continuous training, agility etc
• Plyometrics requires little or no specific equipment – therefore easily integrated into a netball session
• Can be specifically designed / altered for a netball training session, jumping to reach a ball, sprint dodge, quick catch and forceful release, etc
• Plyometrics can be completed by large groups, e.g. a netball squad
• Give some credit for a reasoned response that suggests that power is not the most important component in netball and can be limited in training in favour of other training types which are deemed more important, e.g. agility
• Fartlek training usually involves running and this is a vital component of being able to play netball / accept reverse – very difficult to play whilst still / stationary
• Can mimic many of the specific movements required when playing a match, e.g. sprinting for space
• Netball requires performers to vary intensity in order to outwit opponents, ie reasoned judgement linking change of intensity to outwitting marker /opponents
• Netball tends to use one to one marking and therefore changing intensity is a vital component in order to mark your opposing player who will also change intensity
• Fartlek can easily be incorporated into a netball training session, e.g. sprint / dodge / walk, etc
• Fartlek can be completed on a netball court / sports hall as it requires no specific equipment
• Fartlek can be carried out by a large group, e.g. a netball squad
• Give some credit for a reasoned response that suggests that fartlek training is not the most important training type in netball and can be ‘limited / reduced’ in training in favour of other training types which are deemed more important, e.g. agility

Credit other suitable responses relevant to the question.

Question 10

Circuit training is a popular method of training for games players.

Discuss whether circuit training is an effective type of training for games players. [5 marks]

Answer 10

For (sub-max 3 marks)

*   Circuit training can be tailored to train the whole body as it can be used to train specific muscle groups which are necessary to perform effectively in all games (1)

*   Circuit training can use different intensities to train both the aerobic and anaerobic energy systems, both of which might be used by a games player when sprinting for the ball or when jogging back into position when a goal is scored (1)

*   Circuit training can be used to train a range of components of fitness which can be related to particular sports e.g speed for sprinting in a fast counter attack (1)

*   Circuit training can be used to replicate situations or skills in a game such as sprinting, dodge, jump, etc. (1)

*   Circuit training can be used by large groups and is easily set up, therefore can accommodate team training sessions (1)

*   Circuit training generally can be undertaken with little equipment, therefore is inexpensive which makes it accessible to all games players (1)

Against (sub-max 3 marks)

*   Circuit training is not totally sports specific as they tend to be isolated exercises (1)

*   Circuit training does not replicate ‘real time’ match situations as no opposition are present during training (1)

*   Technique can be affected by fatigue when performing too many repetitions which can increase the risk of injury which can be detrimental to team and individual performances (1)

Accept any other suitable discursive point around the effectiveness of circuit training. Answers must be linked to games players.

NB A comparison with another type of training, which may be more appropriate for a games player, can be credited.

Question 11

Discuss whether weight training is an aerobic or anaerobic activity. [3 marks]

Answer 11

Anaerobic – (sub-max 2 marks)

*   Weight training to improve Maximal strength and Power is usually a high intensity (heavy weights / low reps) which means it can only be performed over a short period of time (1)

*   Lactic acid may be produced due to a lack of oxygen available to the muscles (1)

*   Body uses blood sugar and/or glycogen stores as an energy source to perform the exercises (1)

Aerobic – (sub-max 2 marks)

*   Weight training to improve Muscular endurance can be at a lower intensity (light weights / high reps) which means it can be performed over a long period of time (1)

*   Little rest in between sets or exercises replicates cardiovascular / muscular endurance which is aerobic (1)

*   Oxygen is available which allows energy to be produced to maintain muscular contractions (1)

Accept any other suitable discursive point around whether weight training is an aerobic or anaerobic activity.

Question 12

Identify how an athlete can use weight training to improve the following Components of Fitness

Maximal Strength
Muscular Endurance
Static strength
Power

Answer 12

Maximal strength= Over 70% of one rep max, low reps

Muscular Endurance= Under 70% of one rep max, high reps

Static strength= Over 85% of one rep max, hold the weights in an Isometric contraction

Power= Over 70% of one rep max, lift the weights explosively

Question 13

Greg Rutherford won a bronze medal in the long jump at the 2016 Olympic Games in Rio de Janeiro.

Greg will need to apply the principles of training to his performance programme to enable him to be a more effective long jumper.

How can Greg use specificity and progressive overload to improve his level of performance in the long jump? [2 marks]

Answer 13

Specificity

*   He should focus on leg work to build up muscles for jumping (1)

*   Activities should replicate the actions and movements of the long jump (1)

Progressive overload

*   He should increase the intensity of his training so he can become more powerful on take-off (1)

*   He can train more often to improve his long jump technique (1)

*   He can train for longer so he can work on different components of the long jump (1)

*   His training must progress so that he can make gradual improvements to the length of his jump (1)

Question 14

Explain how the FITT principle could be applied to a weight training programme. [2 marks]

Answer 14

*   Increase frequency by training more times each week or month (1)

*   Increase intensity by training harder by increasing repetitions, sets or resistance (1)

*   Increase time (duration) by training for a longer time in each session (1) or decrease the amount of time taken as a rest between sets (1)

• Change the type of training whilst still focusing on the same Components of Fitness e.g Plyometric training (1)

Question 15

What Phrase can you use to recall all of the Principles of Training and Principles of Overload?

Also, describe what each letter refers to

Answer 15

Sport Keeps you FITT

Specificity= Replicate the nature of the activity, target specific muscle groups, specific COF’s and the specific energy systems (Aerobic, Anaerobic or both).

Progrssive Overload=Gradually increase the stimulus to cause adaptations to the body

Reversibility= Refers to the fitness levels decreasing when exercise is stopped

Tedium=Tedium, refers to the boredom that can occur from a lack of variety in training

Frequency= How many training session

Intensity= The amount of stress placed on the body i.e lifting a heavier weight.

Time= The amount of rest between sets
The amount of sets and reps

Type= The method of training selected to target a particular COF.

Question 16

State four factors other than warming up and stretching that should be considered to help prevent injury before and during a training session.

[4 marks]

Answer 16

*   Match the type of training to individual needs (1)

*   Match the intensity of work to individual levels of fitness (1)

*   An individual should not over train (1)

*   An individual should wear the appropriate clothing or footwear (1)

*   An individual could use taping or bracing (1)

*   An individual needs to maintain hydration (1)

*   An individual should use the correct technique (1)

*   Warm up and Cool down (1)

• A Spotter when weightlifting (1)
• An individual should not overstretch (1)

Question 17

Flexibility is a key component of fitness for gymnasts.

Identify a suitable type of training to increase flexibility and suggest appropriate safety precautions that should be taken for this type of training. [3 marks]

Answer 17

AO1

*   Static stretching / equivalent stretching method (1)

AO2 (sub-max 2 marks)

*   Include a pulse raiser prior to stretching (1)

*   Avoid over-stretching (1)

*   Taping / bracing could be worn to protect vulnerable areas (1)

*   Correct technique should be used, e.g. no bouncing (1)

Accept any other suitable suggestion of an appropriate safety precaution that should be considered for a static stretching / equivalent stretching method to reduce the chance of injury occurring. Suggestion must be applied to an appropriately chosen training type.

Question 18

Before carrying out a weight training session using heavy weights, Robert carries out an appropriate warm up, including stretching of the major muscles that will be used.

Explain what other factors Robert should consider to reduce the chance of injury occurring during the session. [3 marks]

Answer 18

The answer must include the factor to consider and an explanation that is applied to a weight training session.

• Robert should ensure that he understands the correct lifting technique before starting the session (1)
• Robert should ensure that he has a ‘spotter’ available for the session (1)
• Robert should plan to avoid over-training by following the correct intensity / use of one rep max test to calculate correct intensity (1)
• Robert should wear appropriate clothing / footwear during the session, e.g. a clothing that cannot get caught in the weights / footwear to provide support during weight lifting whilst standing (1)
• Robert should use taping / bracing to protect wrists / elbow support when lifting weights (1)

Accept any other suitable explanation of what should be considered at the start of a weight training session to reduce the chance of injury occurring. Explanation must be applied to a weight training session.

Question 19

Explain why a tennis player will complete a warm up before he competes [2 marks]

Answer 19

• It raises body temperature to increase elasticity of muscles to help prevent pulled, strained or torn muscles. An example of this is that he will be able to return a shot more efficently without injuring himself (1)
• Muscle efficiency is increased which increases the range of movement that is posible, which will improve his performance. An example of this that he will be able to hit the ball harder when serving as he rotate more at the shoulder joint (1)
• It increases blood flow to his working muscles, allowing more oxygen to be distributed helping with the production of energy. An example of this is that he will be able to perform at a higher level for the duration of the game (1)
• His body adapts to the environmental surroundings enabling him to be psychologically prepared for his training session. This means he will be more focused during the game and less likely to make errors, for example htting the ball off the court (1)
• He will be able to practice the movement skills during the Game related activity. This means he will be more efficent at skills such as the forehand smash, increasing the likelihood of scoring a point.

Accept any other suitable response

Question 20

Explain why it is important to cool down after an intensive training session. [3 marks]

Answer 20

• Gradually decrease body temperature to prevent overheating or nausea, this will allow for future training sessions to be more efficent (1)
• Reduce heart rate or breathing rate slowly to avoid light headedness or fainting (1)
• Stretch or lengthen muscles to allow muscles to relax (1)
• Remove lactic acid (from muscles) to prevent muscle soreness (DOMS) (1)
• Encourage blood flow back to inactive organs and away from the working muscles to prevent blood pooling (1)
• Reduce carbon dioxide in the body/increase oxygen intake to repay oxygen debt or EPOC (1)

Accept any other suitable response

Question 21

Identify the three stages of a cool down

Answer 21

Stage 1= Maintain elevated Breathing and Heart rate

Stage 2= Gradually reduce the intensity

Stage 3= Static stretching

Question 22

Define the training year

State two benefits for each season

Give an (AO3) outcome to performance for one of the benefits

Answer 22

Definition
1. The training year consists of different cycles
2. The cycles are pre season, competitive season and post season

Pre season

1) improves Aerobic fitness 2) improve technique 3) improve specific weak Cof’s

Competitive season

1) maintain fitness 2) skill development e.g passing

Post season

1) Rest and recovery 2)Light aerobic training to stop fitness decreasing

AO3- Outcome to performance
1. Improved Aerobic fitness will benefit an athlete as they can perform at a higher intesnity for the full duration of the game

2. Improving one’s skill execution will increase their success rate when play. For example, increasing an athlete’s passing success rate from 70-85%, the more succesful passes that are made the more likely the team will be able to create scoring opportunities

Question 23

In preparation for a major event a marathon runner may train at altitude

Evaluate the effectiveness of Altitude training as a way to improve the performance of a Marathon runner [6 marks]

Answer 23

AO1 Define or identify
* Altitude training takes place over 2000m above sea level/ usually for a month.

*There is less oxygen available at altitude, so less oxygen is available to muscles.

*The body compensates by making more red blood cells, more red blood cells means more oxygen can be transported

AO2 (identify how/why it relates to performance, give examples if possibly)

*Marathon running is an Aerobic event as it is long in duration and low in intensity, so Altitude training will benefit performance.

*The more red blood cells a Marathon runner has, the more oxygen they will be able to deliver to the muscles which improves performance.

*Altitude training makes the body more efficient at carrying oxygen, this increases the Marathon runners CV endurance.

AO3 Strengths/weakness-outcome to performance
*A marathon runner that trains at Altitude will have an advantage over competitors that don’t, as he can transport more oxygen to the working muscles. Therefore, the Marathon runner will be more likely to win a race.

*As more Oxygen can be utilised by the muscles the athlete can run at a higher intensity for longer periods of time.
As altitude training is usually completed abroad an athlete may suffer psychologically due to being away from home, leaving him demotivated to train.

*When an athlete returns to sea level they start to regulate the amount of red blood cells, this means any benefit from Altitude training can be lost quite quickly, so it’s best for an athlete to compete quickly after they’ve engaged in altitude training.

*Altitude sickness can effect some athletes due to the lack of oxygen, meaning they miss several training days.

*There are other more practical methods, like sleeping in oxygen tent which can increase the amount of red blood cells the body produces which will have a similar effect to performance.

Question 24

How do you calculate an individual Maximum heart rate

Identify the training zones and explain how Mr Stephens (A 29 year old professional 5 a side footballer) could use them to get the most out of his training programme

[4 marks]

Answer 24

220- Age = 191

Aerobic Training zone is 60-80% of MHR which is 115-153 BPM

Anaerobic training zone is 80-90% of MHR which is 153-172BPM

Aerobic training zone
The Aerobic training zone will improve his ability to perform at a moderate intensity for a long period of time in his sport, which will allow him to perfrom skills like passing at a more efficentl level for longer.

Anaerobic training zone
The Anaerobic training zone will increase his ability to perform at high intensity for a short period of time in his sport. This will increase the power of his shooting

or his ability outjump defenders

or his sprinting ability

or his ability to prevent defenders pushing him off ther ball

Question 25

Performers may train at high altitude. This usually takes place at over 2000m above sea level for at least 30 days.

Discuss whether altitude training is an effective method of training for a long-distance swimmer.

[4 marks]

Answer 25

For (sub max 3 marks)

*   Increase in the number of red blood cells (haemoglobin) which increases the oxygen carrying capacity of the blood, will enable the swimmer to swim more efficiently and faster for longer, therefore recording a faster time or better position in the race (1)

*   Increasing the buffering capacity (ability to cope with build-up of lactic or waste acid) therefore they will not have to slow down in the latter stages of the race (1)

*   The swimmer gains a competitive advantage as their aerobic capacity will have increased for a period of a few weeks (1)

*   These effects will be the most significant when the swimmer competes at sea level where oxygen levels are higher and the swimmer is able to use the increased number of red blood cells to carry oxygen (1)

*   Speeding up gaseous exchange. The swimmer will be able to work at a higher rate for a longer time and record faster times at sea level (1)

Against (sub max 3 marks)

*   When training at altitude, detraining can occur due to the lack of oxygen which means the swimmer may not be able to train for as long or as intensely (1)

*   Fitness may be lost if the swimmer is unable to swim due to altitude sickness (1)

*   Psychological issues associated with training in unfamiliar surroundings/being away from home could mean they underperform whilst training and therefore do not make the necessary improvements (1)

*   There are other methods available that give similar results – hypoxic tents/oxygen tents/train high, live low (1)

*   Benefits can be lost relatively quickly so increased performance may only be for a short period of time (1)

Accept any other discursive point.

Question 26

Describe the relationship between a repetition and a set in weight training.
(Total 2 marks)

Answer 26

• Repetitions are the number of times an individual action is performed (1)
• A set is a group of repetitions (1)
• The relationship described using an example, e.g. 12 reps in one set (1)
  Accept any other suitable response.

Question 27

With reference to a named fitness test for cardiovascular endurance, explain how you could evaluate your test performance quantitatively and qualitatively. [3 marks]

Answer 27

AO1
*   Multi stage fitness test / any other suitable test for cardiovascular endurance (1)
AO2
*   e.g. multi stage fitness test scored in levels / bleeps (quantity) / applied to any other suitable test (1)
*   e.g. multi stage fitness test – feeling that I tried my hardest/ did well within the class (an opinion) / applied to any other suitable test (1)

Question 28

Dynamic strength is required to perform in a 1000m rowing race.

Define ‘dynamic strength’.
Justify why dynamic strength is important in a 1000m rowing race.
[4 marks]

Answer 28

(sub-max 1 mark)
* Ability of the muscles or muscle groups to undergo repeated contractions or movements (1)

(sub-max 3 marks)
* Races usually take a long time to complete (3.30 – 10 minutes) (1)
* Dynamic strength enables their limbs to carry out the strokes required to complete the race (1)
* Dynamic strength delays the onset of muscular fatigue (1)
* Dynamic strength allows rowers to perform at their optimal levels for longer (1)
* Dynamic strength allows a rower to increase their capacity to train for longer periods of time (1)
* Dynamic strength may result in increased levels of cardiovascular endurance (1)
Accept any other suitable response

Question 29

A weightlifter must calculate their workload intensity correctly.
State how a weightlifter would calculate their workload intensity.
[1 mark]

Answer 29

A percentage of 1RM (1)

• A percentage of 1 rep maximum (1)
  Maximum 1 mark

Question 30

Discuss whether the One Rep Max Test is a relevant test for a gymnast.
[4 marks]

Answer 30

Agree (sub-max 2 marks)

• Strength is a key component of fitness for a gymnast (1)
• Strength is used in many of the individual disciplines of gymnastics (vault / beam) as well as floor
  routines (1)
• There are a variety of One Rep Max Tests to test different types of strength (1)

Disagree (sub-max 2 marks)

• The test is not sport specific and does not test the different intensities that are required in gymnastics
  eg moving bodyweight quickly (1)
• The test does not test any of the skill-based requirements of a gymnast (eg, somersaults, balances or
  equivalent examples) (1)
• Can be argued that other components of fitness are more important eg, flexibility to perform gymnastic
  moves, power to continually move bodyweight quickly (1)

Accept any other suitable discursive point around the relevance of the One Rep Max Test for a gymnast.

Maximum 4 marks

Question 31

Using the principles of training, analyse how the long-term benefits of training are
important to a games player.
[9 marks]

Answer 31

AO1 – Knowledge of the principles of training and the long-term benefits of training eg

Principles of training
* Specificity
* Progressive overload (FITT)
* Reversibility
* Tedium

Long-term benefits of training
* Body shape may change.
* Improvements to specific components of fitness.
* Build muscular strength.
* Improve muscular endurance.
* Improve speed.
* Improve suppleness.
* Build cardiovascular endurance.
* Improve stamina.
* Increase in the size of the heart (hypertrophy)
* Lower resting heart rate (bradycardia).

AO2 – Application of the principles of training and the long-term benefits of training to a games
player eg
Principles of training

• Games players need to apply the principles of training (SPORT and FITT) if they are to make progress
  in their sport or activity.
• Games players need to train specifically for their chosen sport or activity.
• Games players require a range of the components of fitness to perform, depending on their sport or
  activity.
• Games players need to work on their fitness and bring about long-term improvements if they are to
  progress.

AO3 Using the principles of training to gain fitness, analyse how the long-term benefits of
training are important to a games player eg

Principles of training
* A games player would train specifically for the demands of their sport or activity eg a games player
would practice, dribbling, passing and shooting.
* A games player may also work on both the aerobic (low-intensity movement around the pitch / court)
and anaerobic (sprinting and jumping) system as most games require both energy systems.
* A games player may work specifically on the position or role they play in the game.
* A games player would develop their skills and fitness by using progressive overload, so that they can
gradually improve both skills and fitness. This would be achieved by gradually increasing FITT.
* A games player would look to include variety into their training sessions so as not to suffer from
tedium and lose motivation for training and playing.

Long-term benefits of training
* A games player’s body shape may change allowing them to be more agile and energy efficient whilst
playing their chosen sport or activity.
* A games player may gradually improve numerous components of fitness to enable them to play with
more success or at a higher level, eg agility to dribble around opponents and power to jump higher
when attacking a ball.
* A games player may increase their muscular strength so that they can shoot further from further out or
throw a long pass effectively.
* A games player may improve their muscular endurance allowing them to play at a higher intensity of
longer or complete the game.
* A games player may increase their speed enabling them to move up and down the pitch / court
quicker, eg a fast break or moving quickly back into a defensive position.
* A games player may increase their suppleness which will help in their technique and help to prevent
overstretching injuries.
* A games player may increase their cardiovascular endurance and stamina enabling them to continue
playing the game and recovering quicker.
* A games player may see an increase in the size of their heart (hypertrophy) and a lower resting heart
rate (bradycardia) which will assist in meeting the oxygen demands of the sport and enable them to
recover quicker.
* A games player will learn and appreciate the need for following various methods of recovery from
playing the games eg cool down, manipulation of diet, ice baths / massage.
* A games player will learn and appreciate the need to follow a number of considerations to prevent
injury, eg correct technique / warm up.

Credit other suitable responses relevant to the question.
Maximum 9 marks