Prep and training methods

Question 1

Name the three key health related components of fitness

Answer 1

• Aerobic capacity
• Strength
• Flexibility

Question 2

Name the six principle of training

Answer 2

• Reversibility
• Moderation
• Variance
• Overload
• Progression
• Specificity

Question 3

Describe reversibility

Answer 3

Training must be maintained to prevent deterioration in performance and fitness

Question 4

Describe moderation

Answer 4

Training must be appropriate for performer and adaptable whilst maintaining fitness and health

Question 5

Describe variance

Answer 5

Training includes a range of exercises to prevent boredom and maintain motivation

Question 6

Describe overload

Answer 6

Training intensity should be beyond the performer’s comfort zone to encourage adaptation

Question 7

Describe progression

Answer 7

Gradual increase of training intensity to encourage adaptations and improvement

Question 8

Describe specificity

Answer 8

Relevant and apt training for muscle groups and energy system

Question 9

What three extra principles could go alongside the principles of training?

Answer 9

Training
Warm up
Cool down

Question 10

Define ‘periodisation’

Answer 10

The organised division of training into specific blocks known as cycles within a specific time frame to achieve a goal

Question 11

What are the five objectives of periodisation?

Answer 11

• Maintain motivation/ prevent boredom
• Ensure athlete is at physical peak during season
• Avoid injury
• Structure training to achieve goals
• Focus on specific needs

Question 12

Name the three types of periodisation cycles

Answer 12

Macro - long term
Meso - mid term
Micro - short term

Question 13

Describe a macro cycle and give an example

Answer 13

A long term goal that can be split into three meso cycles e.g. pre/peak/post season lasting between 6 months to 4 years e.g. to peak for the Olympics

Question 14

Describe a meso cycle and give an example

Answer 14

An intermediate training block to complete a mid term goal usually set for between 4-16 weeks e.g. improve aerobic capacity

Question 15

Describe a micro cycle and give an example

Answer 15

A short term goal typically lasting a week e.g. improve 1RM

Question 16

The American College of Sports Medicine recommends (1) minutes of moderate intensity (2) times a week or (3) of rigorous activity (4) times a week for the general population and strength training (5) times a week

Answer 16

1 - 30
2 - 5
3 - 20 minutes
4 - 3
5 - twice

Question 17

Why has the American College of Sports Medicine set those guidelines?

Answer 17

Maintain and improve CV and muscular fitness and overall health

Question 18

What is Karvonen’s principle calculation to measure HR you would need to maintain and improve aerobic capacity?

Answer 18

Training HR = resting heart rate + (intended % of intensity you want to work at x (max HR - resting HR))

Question 19

What % of max HR would increase fat metabolism?

Answer 19

60%

Question 20

What % of max HR would increase lactate threshold?

Answer 20

80%

Question 21

Describe continuous training

Answer 21

A steady state of work without rest at sub-maximal intensity usually involving large muscle groups

Question 22

Who is continuous training suitable for?
What intensity is it performed at?
What is the typical duration of continuous exercise?

Answer 22

Endurance athletes
60-80% of max HR
20-80 minutes

Question 23

What is the aim of continuous training?

Answer 23

Increase intensity and duration of performance before fatigue

Question 24

Describe fartlek training

Answer 24

Training at varying intensities and terrians

Question 25

What type of athlete is suitable for fartlek?
At what intensity is it performed?
Duration?

Answer 25

Team players
High with integrated intermediate and low periods
20-80 minutes

Question 26

What is the aim of fratlek training?

Answer 26

Encourage performers to recover during game play