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

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 2

*   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 3

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 3

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 4

1. Identify the three stages of a warm up
2. Explain why a tennis player will complete a warm up before he competes [2 marks]

Answer 4

Three stages:
1.Pulse raiser
2.Dynamic stretching
3.Game related activity

• 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 5

Nell is a 16-year-old who represents her county at both football and netball. She is undertaking an intensive training programme so that she can perform to her maximum potential.

Analyse the different methods that Nell could use to prevent injury and recover from vigorous exercise to optimise her performance.

[6 marks]

Answer 5

AO1 – Knowledge of the prevention of injury and the effectiveness to recover from vigorous exercise.

Injury prevention

*   Warm up

*   Not over training

*   Wearing appropriate clothing and footwear

*   Taping or bracing where appropriate

*   Hydration

*   Correct technique

*   Rest

Methods of recovery

*   Cool down

*   Manipulation of diet

*   Ice baths

*   Massage
**
AO2 – Application of the different methods of injury prevention and recovery from vigorous exercise**

Injury prevention

*   Warm up – Nell should stretch but not over stretch or bounce otherwise she could pull a muscle or injure herself warming up.

*   Not over training – Nell can match the type of training intensity of work to her individual needs so she is used to the strain on her body in a competition situation.

*   Wearing appropriate clothing and footwear – Nell should wear appropriate protective clothing such as shin pads and wear supportive/shock absorbing/protective footwear. This will protect, support and allow safe movement.

*   Taping or bracing – to stabilise muscles and joints.

*   Hydration – drinking water (or other fluids) is essential to help Nell to replace the fluids lost whilst playing or training.

*   Correct technique – Nell should always use the correct technique, especially when attempting to tackle or make contact with opponents.

*   Rest – Nell should ensure she has sufficient rest between training sessions and games so that her body has time to fully recover from the stresses of intensive exercise.

Methods of recovery

*   Cool down – this involves a gradual reduction in workload taking in light exercise (pulse lowering such as jogging) and some stretching (static or light dynamic) after exercise. Nell should maintain an elevated breathing/heart rate (EPOC) and ensure good blood flow to her muscles to replenish them with oxygen. It will also prevent blood pooling.

*   Manipulation of diet – carbohydrates are important before, during and after the game or training as they are stored in the muscles as glycogen which is an energy source. Protein is required for muscular growth and repair.

*   Ice baths – Nell can sit in a bath of ice for approximately 10 minutes. This will make the veins vasoconstrict and squeeze out the lactic acid. Once out of the bath, vessels will vasodilate and bring fresh, oxygenated blood to the muscles. This will assist in preventing DOMS and reduce swelling.

*   Massage – will increase blood flow, help flush out lactic acid and reduce DOMS.

AO3 – Analysis of the different methods of injury prevention and recovery from vigorous exercise.

Injury prevention

*   Warm up – will increase elasticity of the muscles and increase range of movement and therefore Nell will be more effective in a game eg stretching for a tackle or reaching for an interception.

*   Not over training – Nell should not over train as she will become fatigued or suffer from stress/repetitive injuries. Therefore she will not be able to complete her training programme and participate in matches. Over training could also lead to Nell becoming bored of training (tedium) and may drop out of sport.

*   Wearing appropriate clothing and footwear – without correct protective equipment Nell may not go into a tackle with so much force and is therefore less likely to win the ball. If trainers are not supportive enough, Nell might get an ankle injury when changing direction. In any training on grass, Nell will need to wear studs to prevent slipping and injuring herself.

*   Taping or bracing where appropriate – this can however mask an injury and cause more damage through a false sense of security long term. Positive deviancy – by using taping or bracing, Nell risks greater injury with a false sense of confidence with tape stabilising her joints. However, taping may help Nell participate more safely as joints are stabilised.

*   Hydration – should be maintained so that she is able to fully concentrate and reduce the chance of making a mistake like a mistimed tackle in football.

*   Correct technique – will help prevent repetitive strain as correct technique should help reduce unnecessary wear and tear on muscles and joints. Safe technique when tackling will help prevent dangerous contact injuries eg two-footed tackles that may put Nell out of the game. Following rules regarding correct technique is also important in netball as incorrect technique could see persistent penalties and Nell may be substituted or dropped from the team.

*   Rest – rest is important to ensure that Nell can play and train effectively and to ensure Nell is ‘fresh’ and ‘energised’ to perform and train on a regular basis.

Methods of recovery

*   Cool down – as this helps to reduce lactic acid and prevent the delayed onset of muscular soreness (DOMS) to enable a quicker and more effective recovery.

*   Manipulation of diet – the more glycogen that is stored will reduce the length and severity of the recovery period. This will enable Nell to train and compete in both sports throughout the week and be ready for the next game or training session. Protein will also encourage muscle hypertrophy whereby the muscles will get stronger and more powerful which will make Nell more effective in a game eg she can kick the ball harder and her passes are less likely to be intercepted and she is less like to be knocked off the ball.

*   Ice baths – the fresh oxygenated blood will help the muscles to recover more quickly, allowing Nell to take part in training more frequently.

*   Massage – massage will increase the blood flow to a sore area, speeding up the recovery/healing process and reducing pain. This can also prevent or reduce swelling, DOMS and prevent muscle fatigue. This will mean that Nell will be able to play the following day.

Question 6

1. Identify the three stages of a cool down

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

Answer 6

Three stages
1.Maintain elevated heart and breathing rate
2.Gradually reduce intensity
3.Static stretching

• • 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 7

Data is used in sport to improve performance and can be collected in a variety of ways.

Explain the difference between quantitative and qualitative data collection, using examples.

[4 marks]

Answer 7

Quantitative data deals with numbers or facts, it is objective (1) An example of Quantitative data collection is Questionnaires or Surveys (1)

Qualitative data deals with descriptions or opinions, it is subjective (1) An example of Qualitative data collection is Interviews and Observations (1)

Maximum 4 marks

Question 8

Define the terms Health and Fitness

Answer 8

Health: Health can be defined as a state of complete Physical, Mental and Social well being and not merely the absence of disease.

Fitness: Fitness can be defined as the ability to meet or cope with demands of an environment

Question 9

A sportsperson may be fit, but not healthy.

Use examples to explain this statement.

[Total 2 marks]

Answer 9

Fit (sub-max 1 mark)

*   A person may be fit because they can run a half marathon (1)

*   A person can be fit to play 90 minutes of football (1)

*   A person may be fit because they regularly swim (1)

Not Healthy (sub-max 1 mark)

*   They may not be healthy because they have high blood pressure / equiv. physical health problem (1)

*   They may not be healthy as they suffer from depression / equiv. mental health problem (1)

*   They may not be healthy because they take drugs / have an alcohol problem / smoke / equivalent (1)

Accept any other suitable explanation of how a person may be fit but not healthy.

Answers must contain examples to be credited.

Question 10

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

Answer 10

Acronym= Someone Should Force Cheeky Children Into Plastic Wardrobes

Static stretching

Fartlek

Circuit

Continuous

Interval

Plyometric

Weight

Question 11

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

Answer 11

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 12

Define Fartlek training and Continuous training

Answer 12

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 13

Define Plyometric training and Weight training

Answer 13

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 14

Define Circuit training and Interval training

Answer 14

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 15

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

Answer 15

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 16

Define Static Stretching

Answer 16

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

Question 17

How do you calculate an individual’s 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 17

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 18

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 18

**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 19

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 19

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 20

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

Answer 20

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 21

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

Maximal Strength
Muscular Endurance
Static strength
Power

Answer 21

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 22

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 22

(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 23

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 23

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 24

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

Answer 24

*   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 25

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 25

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 26

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

Answer 26

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

Question 27

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

Answer 27

A percentage of 1RM (1)

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

Question 28

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

Answer 28

• 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 29

Alex is a professional tennis player and is using weight training to improve his strength.

Outline two ways in which Alex can use his one rep max to help improve his maximal strength.

1

2

(Total 2 marks)

Answer 29

*   Needs to be working at or over 70% of one rep max (1)

*   Low number of repetitions (e.g. 4-8 repetitions) (1)

Accept any other suitable way in which Alex can use his one rep max to improve his maximal strength.

Question 30

(a) John, a 15 year old boy, has decided to plan a training programme.

Calculate John’s maximum heart rate. (1)

(b)  Identify the different training zones and explain how John can use them to get the most out of his training programme? (6)

Answer 30

(a) Maximum heart rate= 220-age
John’s MHR= 205

(b)
-Aerobic training zone (1)

-60-80% of MHR would be 123-164 BPM (1)

-Improving his Aerobic training zone will increase his ability to perform at moderate intensity for a long period of time in his sport, e.g Jogging (1)

-Anaerobic training zone (1)

-80-90% of MHR would be 164-185BPM (1)

-Improving his Anaerobic training zone will increase his ability to perform at high intensity for a short period of time in his sport, e.g Sprinting (1)

Question 31

Athletes use knowledge of training seasons, training zones and other factors to ensure that they are in peak condition for a major event, such as the Olympic Games.
Analyse how a 1500m runner would plan their training year before a major event.
[total 9 marks]

Answer 31

AO1 – Knowledge of the training year
*  Runners will have various phases of training including pre-season (preparation), competition or peak season and post season (transition)
*  Splitting the training year into different blocks/ phases or cycles
AO2 – Application to a 1500m runner
*  1500m runners need to run at different intensities during the race therefore have to train accordingly
*  Competitive situations can be replicated in training by varying the distance, workload and intensities
*  Training methods identified to improve performance in a 1500m race these must be qualified in relation to the correct phases of the race
*  Training intensities – using different percentages of zone training (aerobic and anaerobic) along with repetitions and sets
*  They will need to do more things to aid recovery, depending on the season
**
AO3**
*  Competitive season – maintain fitness but specific high intensity training depending on the schedule of races. Aiming at quality over quantity training. Vary intensities of MHR to replicate race conditions
*  Alter distances run along with sets and repetitions
*  Building up lactate tolerances so they can delay fatigue during training and races
*  Having ice baths / massages after training and races to prevent delayed onset of muscle soreness / DOMS and enable them to maintain the level of performance in next training activity or race
*  They may use weight training as a way of increasing strength, particularly pre-season. They would determine the weights used by performing one rep max tests
*  If they want to build strength they would train with a high weight and low repetitions. About 70% of the one rep max for approximately 3 sets of 4-8 repetitions
*  If they want to work on muscular endurance they would train with low weights but high repetitions. These would be below 70% and be approximately 3 sets of 12-15 repetitions
*  Need to taper training so can peak for major races, competitions. This will involve decreasing training prior to major races to conserve energy
*  Manipulation of diet – have carbohydrates in advance of a race to give them more energy, have protein after a race / training for muscle tissue repair
*  Ensuring that they keep hydrated after a race / training to maintain level of performance / intensity, e.g. dehydration leads to blood thickening, which slows blood flow meaning that oxygen transport round the body slows, thus leading to a dip in performance
*  Post season / transition – active rest to maintain fitness levels. This is vital for them to remain active but equally to take a break from running full time. Runners need to remain fresh and motivated
*  The runner would need a structured training programme so that they can successfully peak for a World championships or Olympic Games.