Preparation & Training Methods

Question 1

Name some principles of training (9 to get)

Answer 1

Specificity
Progression
Overload
Variance
Moderation
Reversibility
Test (pre and post)
Warm up
Cool down

Question 2

What are the 3 components of periodisation?

Answer 2

Macro-cycle (long term)
Meso-cycle (medium term)
Micro-cycle (short term)

Question 3

What is tapering in sport?

Answer 3

Maintaining intensity of training but reducing the volume of training by one third in preparation for competition

Question 4

Define VO2 max

Answer 4

Maximum volume of oxygen inspired, transported & utilised per minute during exhaustive exercise

Question 5

Define aerobic capacity

Answer 5

Ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

Question 6

Identify 3 ways to test VO2 max

Answer 6

Direct gas analysis
Multi-stage fitness test (bleep test)
12 minute cooper run

Question 7

Why are training target zones important? (e.g. heart rate training zones)

Answer 7

This is to ensure the correct intensity is maintained during training - not too high and not too low

Question 8

Name the two main aerobic training methods

Answer 8

Continuous training

Interval training/ HIIT

Question 9

What is hypertension?

Answer 9

High blood pressure over 140/90

Question 10

What can lead to high blood pressure? (begins with an ‘A’)

Answer 10

Atherosclerosis

Question 11

Identify the different types of strength (5 to get)

Answer 11

Static
Dynamic
Maximum
Explosive
Strength endurance

Question 12

What type of strength would the vertical jump test measure?

Answer 12

Explosive strength

Question 13

How would you measure strength endurance?

Answer 13

Abdominal curl test

Question 14

Which muscle fibre type creates the largest force?

Answer 14

Fast Glycolytic (FG - Type 2b)

Question 15

What is plyometric training?

Answer 15

Explosive exercises such as hopping, bounding & jumping to improve the speed at which a muscle shortens

Question 16

Name the different forms of flexibility (only 2 to get)

Answer 16

Static

Dynamic

Question 17

What is active stretching?

Answer 17

producing a stretch without the assistance of another person or object

Question 18

What is passive stretching?

Answer 18

producing a stretch WITH the assistance of another person or object (e.g. dynaband)

Question 19

Read all adaptations tables in book 1: pages 88-110

Answer 19

No answer here, just read the pages!

Question 20

Identify 2 ways of measuring flexibility

Answer 20

1. Sit and reach test

2. Goniometry

Question 21

What is atherosclerosis?

Answer 21

Fatty plaque build up in arterial walls that results in a reduced lumen size and hardening the walls

Question 22

What can atherosclerosis of the coronary arteries lead to?

Answer 22

Coronary heart disease

Question 23

What is a heart attack?

Answer 23

Blockage in the coronary artery, cutting off blood flow to an area of the cardiac muscle

Question 24

What are the 2 causes of a stroke?

Answer 24

1. Blockage of blood flow in the brain

2. Blood vessel bursting within the brain

Question 25

What is the difference between high density lipoprotein (HDL) and low density lipoprotein (LDL), and which is better for you?

Answer 25

HDL = removes cholesterol from arterial walls and transports to the liver

LDL = deposit cholesterol on arterial walls

Question 26

What does COPD stand for?

Answer 26

Chronic obstructive pulmonary disease (this includes severe asthma, chronic bronchitis and emphysema)