Preperation and training methods

Question 1

What is quantitive data

Answer 1

Factual information and numerical data e.g Cooper’s 12 min test

Question 2

What is qualitative data

Answer 2

Subjective and looks at feelings, opinions and emotions e.g Borg scale using rating perceived exertion

Question 3

What is objective data

Answer 3

Based upon facts and is measurable e.g maximal fitness tests

Question 4

What is subjective data

Answer 4

Based upon personal opinions, assumptions, interpretations and beliefs e.g Harvard step test

Question 5

What is validity

Answer 5

When the test actually measures what it sets out to

Question 6

What is reliability

Answer 6

The test can be repeated accurately and has consistent results

Question 7

What two questions should be asked to assess the validity of the fitness test

Answer 7

• Is the research method relevant and does it do exactly what is sets out to do?
• Is the test sport-specific?

Question 8

What should be done to ensure a test is reliable

Answer 8

• Tester should be experienced
• Equipment should be standardized
• Sequencing of tests is important

Question 9

What should be included in an effective warm up

Answer 9

• Cardiovascular exercise to gently increase heart rate, cardiac output and breathing rate so more blood is redirected.
• Stretching dependent on the activity = active or passive static stretching / ballistic
• Movement patterns to be carried out/drills

Question 10

Physiological effects of a warm up

Answer 10

• Reduces the possibility of injury by increasing elasticity of muscle tissue
• Release of adrenaline increasing heart rate and dilating capillaries = more oxygen delivery
• Muscle temperature increases enabling oxygen to dissociate more easily from haemoglobin and allow increase in enzyme activity
• Increase in nerve impulse for reaction time
• Increased production of synovial fluid increasing movement
• Allows rehearsal of skills

Question 11

What should be included in a cool down and why

Answer 11

Light exercise to keep the heart rate elevated removing lactic acid, limit DOMS and blood pooling

Question 12

What are the two acronyms for principles of training

Answer 12

SPORR and FITT

Question 13

What does SPORR stand for

Answer 13

Specify
Progressive
Overload
Reversibility
Recovery

Question 14

What does FITT stand for

Answer 14

Frequency
Intensity
Time
Type

Question 15

What is periodization

Answer 15

Dividing the training year into specific sections for a specific purpose

Question 16

What are the three cycles of periodisation

Answer 16

Macrocycle, mesocycle, microcycle

Question 17

What is a macrocycle and what is it made from

Answer 17

Big time period with a long term goal e.g an Olympic cycle:
- Preparation period = fitness
- Competition period = skills/technique and compete
- Transition period = rest

Question 18

What is a mesocycle

Answer 18

Usually 4-12 weeks with a particular focus such as a component of fitness

Question 19

What is a microcycle

Answer 19

One week or a few days of training repeated through a mesocycle

Question 20

What is tapering

Answer 20

Reducing the volume and or intensity of training prior to competition

Question 21

What is peaking

Answer 21

Planning and organising training so a performer is at their peak both physically and mentally for a major competition

Question 22

What is double periodisation

Answer 22

An athlete requiring to peak more than once in a season

Question 23

What are the training methods and what aspect of fitness they improve

Answer 23

Interval - anaerobic power
Continuous - aerobic power
Fartlek - aerobic power
PNF - flexibility
Weight - strength
Circuits - muscular endurance