Preparation to training

Question 1

What is a warm up?

Answer 1

Preparing body for exercise, before a training session.

Question 2

What is the first stage (include length)?

Answer 2

Cardiovascular exercise for 10-15 minutes.

Question 3

Why do the first stage?

Answer 3

to gently increase your heart rate and prepare psychologically.

Question 4

What is the second stage ?

Answer 4

Stretching and flexibility exercises, especially with joints and muscles most active.

Question 5

What is static stretching?

Answer 5

When muscle is held in a stationary position for 30 seconds or more. Stretching while moving and can be active or passive.

Question 6

What is active stretching?

Answer 6

Performer working on one joint, pushing it beyond its point of resistance, and lengthening the muscles and connective tissues surrounding it.

Question 7

What is passive stretching?

Answer 7

When stretch occurs with help of external force, such as a partner, another part of your body, gravity or wall.

Question 8

What is Ballistic stretching?

Answer 8

Performing a stretch when swinging or bouncing movements to push a body even further. Should be performed by individual who is extremely flexible (gymnast) who tries to push body beyond limits of range of movement.

Question 9

What should the stretches be like?

Answer 9

Done slowly, sport specific. If painful, stretch stopped. Balanced between agonist and antagonist.

Question 10

What is the third stage?

Answer 10

Specific skills practise phase.

Question 11

What are examples of the third stage?

Answer 11

Sprint start for 100m runner to get used to getting out of the sart blocks.
Practise throws for discus, shotput, hammer and javelin.

Question 12

What are the physiological effects and benefits of warm-up?

Answer 12

-reduces possibility of injury as increases elasticity of muscle tissue.
-Release of adrenaline increase HR and dilate capillaries. Allows more O2 delivered to skeletal muscles.
-muscles temp increases: enables O2 dissociate more easily from haemoglobin, increase in enzyme activity that makes energy readily.
-Facilitates mental rehearsal, stress or anxiety reduction and psychological preparation.

Question 13

What is the cool down phase?

Answer 13

Form of light exercise and some light stretching (held for longer time than warm up -30-35 secs.

Question 14

What are the physiological effects and benefits of cool down?

Answer 14

Keep HR elevated. Keep blood flow high, allow O2 to be flushed through muscles.
Light exercise allows skeletal pump to keep working, maintains venous return and prevent blood pooling in veins which would lead to dizziness and some loss of consciousness.
Limits effects of DOMS.

Question 15

What is DOMS ?

Answer 15

Characterized by tender and painful muscles, experienced some 24-48 hrs after heavy exercise. Soreness occurs from structural damage to muscle fibres and connective tissue surrounding the fibres.

Question 16

What is SPORR?

Answer 16

Specificity
Progressive
Overload
Reversibility
Recovery

Question 17

What is specificity?

Answer 17

Make training relevant to activity/ sport.
-energy systems
-movements
-skills
-muscle fibre types
-intensity and duration.

Question 18

What is Progressive Overload?

Answer 18

Gradually training harder as their body adapts, to avoid plateau.
Don’t overload too much too soon- every few weeks to decrease risk of injury.

Question 19

What is Reversibility (de-training)?

Answer 19

If training stops (injured, ill or has break.), the adaptations that occurred as result of training deteriorate.

Question 20

What is Recovery?

Answer 20

Rest days needed to recover. 3:1 –> 3 day training, 1 day rest.

Question 21

What is FITT to improve performance?

Answer 21

Frequency
Intensity
Time
Type

Question 22

What is frequency?

Answer 22

Increase number of training sessions, increase work period/ number if sets, decrease rest periods.

Question 23

What is intensity?

Answer 23

Train harder to improve, one rep max to help.

Question 24

What is time?

Answer 24

Increase gradually, decrease rest periods.

Question 25

What is type?

Answer 25

Using different forms maintains motivation. Needs to be relevant.

Question 26

Define periodisation:

Answer 26

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

Question 27

Define macrocycle:

Answer 27

Long term planning phase.

Question 28

What are the three period of the macrocycle?

Answer 28

The preparation period, the competition period, transition period.

Question 29

What is the preparation period?

Answer 29

General conditioning, development of fitness levels.

Question 30

What is the competition period?

Answer 30

Refines skill and technique, maintain fitness levels.

Question 31

What is the transition period?

Answer 31

Rest and recovery stage. Recharge physically and mentally.

Question 32

Define mesocycle.

Answer 32

4-12 weeks, particular focus on eg: agility, strength, power.

Question 33

Define microcycle:

Answer 33

Planning for a week, a few days or an individual training session.

Question 34

Tapering:

Answer 34

Reducing the volume and/or intensity of training prior to competition.

Question 35

Peaking:

Answer 35

Planning and organising so a performer is at their best both physically and mentally.

Question 36

Continuous training:

Answer 36

Developing aerobic endurance. (60-80%).
Low intensity exercise with no rest.

Question 37

Fartlek training:

Answer 37

Varied in pace and terrains, stress both aerobic and anaerobic systems. Improves stamina and recovery times.

Question 38

Interval training:

Answer 38

Improves anaerobic power used by elite athletes. Very versatile suit a variety of anaerobic needs.
Needs to take into account:
-Duration of work interval
-Intensity
-Duration of recovery period
-Number of work intervals + recovery periods

Question 39

Circuit training:

Answer 39

Athlete performs series of exercises at a set of stations.
Amount of time spent or reps depends on session.

Question 40

Weight training:

Answer 40

Develop muscular strength. In terms of repetition and sets.

Question 41

PNF: