Preparation and training methods (P2)

Question 1

What is an example of qualitative data?

Answer 1

Rating Perceived Exertion (RPE)

Question 2

What is an example of quantitative data?

Answer 2

Cooper 12 minute run

Question 3

To assess validity, what two questions need to be asked?

Answer 3

. is the research method relevant and does it set out what it aims to do? e.g sit and reach only measures hamstrings
. is it sport specific to the individual? e.g multi stage fitness test not good for cyclists

Question 4

What needs to be taken into account to ensure that a test is reliable?

Answer 4

. tester should be experienced
. equipment should be standardised
. sequencing of tests is important
. repetition of tests to avoid human error

Question 5

What is the first stage of a warm up?

Answer 5

Form of cardiovascular exercise to gently increase heart rate increasing cardiac output, breathing rate and vascular shunting to the muscles

Question 6

What is the second stage of a warm up?

Answer 6

. Stretching/flexibility training including active, passive, static and ballistic

Question 7

What is the third stage of a warm up?

Answer 7

Skill related activity involving the movement patterns from the activity

Question 8

What are some of the physiological effects of a warm up?

Answer 8

. increases elasticity of muscle fibres reducing injury
. Increased muscle temperatures allows oxygen to dissociate more readily from the harmoglobin
. redistribution of blood
. increase in speed of nerve impulse conduction so more alert

Question 9

What are some of the physiological effects of a warm up?

Answer 9

. increases elasticity of muscle fibres reducing injury
. Increased muscle temperatures allows oxygen to dissociate more readily from the haemoglobin
. redistribution of blood
. increase in speed of nerve impulse conduction so more alert

Question 10

Explain the role and importance of a cool down?

Answer 10

.Involves some form of light activity to keep heart rate elevated
. Helps to oxidise and remove lactic acid
. Allows skeletal muscle pump to continue working preventing blood pooling
. Limiting the effect of DOMS

Question 11

What are the principles of training? SPORRF and explain each one

Answer 11

. Specificity-relevant to the chosen activity
. Progressive overload-gradual increase in harder training
. Reversibility- where adaptations will deteriorate following no training
,Recovery- 3:1 ratio to allow the body to recover
.FITT principle

Question 12

What is the FITT principle?

Answer 12

. Frequency
. Intensity
. Time
. Type

Question 13

What is periodisation?

Answer 13

Dividing the training year into specific sections for a specific purpose.

Question 14

What are the cycles in periodisation?

Answer 14

. Macrocycle
. Mesocycle
. Microcycle

Question 15

What is a macrocycle? and what is it divided into?

Answer 15

Involves a long term performance goal.
. Preparation-general conditioning+fitness levels
. Competition- skills and fitness refined
. Transition-rest and recovery stage

Question 16

What is the mesocycle?

Answer 16

Usually a 4-12 week period of training with a particular focus such as power

Question 17

What is the microcycle?

Answer 17

Description of a week or a few days of training

Question 18

What is tapering?

Answer 18

Reducing the volume and/or training prior to the event.

Question 19

What is peaking?

Answer 19

Planning and organising training so that a performer is at their peak, physically and mentally prior to an event.

Question 20

What is double periodisation?

Answer 20

When performers may want to peak twice in a year

Question 21

What is continuous training?

Answer 21

. Works on developing aerobic fitness.
. low intensity exercise for long periods of time without rest intervals
. develops stamina

Question 22

What is fartlek training?

Answer 22

. Involves varying intensities of exercise on a variety of terrains
. Can improve aerobic and anaerobic fitness and recovery times
. Usually lasts 40 minutes

Question 23

What is interval training?

Answer 23

. High intensity periods of work are followed by periods of rest
. Can be adapted for a variety of anaerobic needs

Question 24

What is circuit training?

Answer 24

A set of exercises performed at a set of stations.

. stations will work on different aspects of the body to generally improve body conditioning

Question 25

What is weight training?

Answer 25

. used to develop muscular strength using free/fixed weights
. intensity is decided by working as a % of 1 rep max
. muscular strength= 80-100% of low reps/sets
. muscular endurance=50% of high reps/sets

Question 26

What is PNF stretching?

Answer 26

. Form of passive stretching where the stretch is held by a partner of a wall
. increases flexibility