Planning Health And Fitness Programmes For Aerobic, Strength And Flexability Training

Question 1

Define specificity

Answer 1

Specificity is where training must be relevant if it is to bring about related adaptations

Question 2

Define overload/FITT

Answer 2

Overload/FITT is where your body must be made to work harder than normal to create training adaptations

Question 3

Define progression

Answer 3

Progression is where FITT is gradually increased to mentain adaptations

Question 4

Define reversibility

Answer 4

Reversibility is where training must be mentained to avoid loss of training adaptations during a period of inactivity

Question 5

Define moderation

Answer 5

Moderation is having an appropriate level/balance/intensity of training in order to gradually gain adaptations and not cause overuse injury’s

Question 6

Define variance

Answer 6

Variance is where a range of training activities must be used to prevent boredom

Question 7

Define periodisation

Answer 7

Periodisation is where training must be systematically structured to reflect long, medium and short term goals and ensure peak performance is reached at the correct time

Question 8

Define frequency

Answer 8

Frequency is how many sessions per week, number of repetitions for strength training

Question 9

Define intensity

Answer 9

Intensity is the percentage of max HR or 1RM

Question 10

Define time

Answer 10

Time is how long the session is, how many sets in a strength or interval session

Question 11

Define type

Answer 11

Type is the method of training used

Question 12

How does specificity apply to aerobic, strength and flexibility training

Answer 12

Specific muscle groups used, muscle fibre types and energy system used in the sport

Question 13

Talk about FITT for aerobic training

Answer 13

F = 2-3 times per week
I = 70% max HR
T = 40 minutes 
T = continuous training

Question 14

How can you progress in aerobic training

Answer 14

Up to 75% max HR after 3 weeks

Question 15

Talk about FITT for strength training

Answer 15

F = 6 reps
I = 85% 1RM
T = 4 sets 
T = maximum weight training

Question 16

How can you progress in weight training

Answer 16

Progress to 8 reps after 2 weeks, then reset 1RM and move back down to 6 reps

Question 17

Talk about FITT for flexibility training

Answer 17

F = 2-3 times per week 
I = just past range of motion 
T = 20 seconds 
T = static stretching

Question 18

How can you progress in flexibility

Answer 18

Use proprioceptive neuromuscular facilitated (PNF) stretching

Question 19

How can reversibility be avoided for strength, flexibility and aerobic training

Answer 19

Training must be mentained to prevent fitness loss

Question 20

How can moderation be used for aerobic, strength and flexibility training

Answer 20

Training must be at an appropriate intensity to cause adaptations without causing injury

Question 21

How can variance be used in aerobic, strength and flexibility training

Answer 21

Training must include a load of training methods to mentain motivation, prevent boredom and prevent injury’s

Question 22

Define macro cycle

Answer 22

A macro cycle is a long term training plan (typically over one year) to reach a long term goal

Question 23

Define what a mess cycle is

Answer 23

A mess cycle is a medium term goal (usually over 10 weeks) to reach a mid term goal

Question 24

Define micro cycle

Answer 24

A micro cycle is a short term training plan (usually over one week) to reach a short term goal

Question 25

State and explain the two parts of the preparatory phase

Answer 25

1. Off season - general fitness training to create a base for the pre season
2. Pre season - main focus on fitness and progressing in intensity

Question 26

What 3 things happen in the competitive phase

Answer 26

1. Mentain fitness levels (moderation principle)
2. Work on tactics
3. Tapering used to optimise performance

Question 27

What 3 things happen in the transition phase

Answer 27

1. Recovery from competition
2. Light exercise to avoid reversibility
3. Treatment of any injury’s

Question 28

What is tapering

Answer 28

Tapering is the reduction in training volume immediately prior to competition

Question 29

What does tapering include

Answer 29

Tapering includes extending relief periods in interval training or rest between sets

Question 30

What is the benefit of tapering

Answer 30

Tapering maximises muscle and liver glycogen stores allowing form a longer period of performance in competition