Principle of training, Types of training, Training thresholds

Question 1

Specificity

Answer 1

Making your training relate to the sport or activity being performed

Question 2

Progressive overload

Answer 2

Gradually increasing the amount of work so fitness gains occur

Question 3

Define Reversibility

Answer 3

When an athlete stops or decreases training level so fitness declines

Question 4

Define Tedium

Answer 4

Boredom that can occur from training the same way every time

Question 5

FITT - progressive overload

Answer 5

Frequency, Intensity, Time, Type

Question 6

Circuit training

Answer 6

series of exercises that are performed one after the other with rest in between. When you have completed all exercises you have completed 1 circuit

Question 7

Continuous training

Answer 7

Training for a sustained amount of time without rest (aerobic)

Question 8

Training thresholds

Answer 8

Aerobic and anaerobic respiration

Question 9

aerobic training zone

Answer 9

when oxygen is present in muscles 60 - 80 % of MHR

Question 10

anaerobic training zone

Answer 10

No oxygen involved high intensity 80 - 90% of MHR

Question 11

Interval training / HITT

Answer 11

Involves alternating between high intensity work with low intensity rest

Question 12

Fartlek training

Answer 12

Running with periods of fast, intense work and with periods of slower moderate work

Question 13

static stretching

Answer 13

holding a stretch still for up to 30 seconds

Question 14

Weight training

Answer 14

use of weights to cause adaptations in the muscles

Question 15

Plyometric training

Answer 15

High impact exercises that teach muscles to perform contractions faster

Question 16

High altitude training

Answer 16

Carrying out training 2,400m above sea level to cause the body to adapt by increasing the amount of red blood cells inn the blood.

Question 17

Name 9 ways of preventing injury

Answer 17

1. consider current level of fitness
2. don’t overtrain
3. appropriate clothing
4. don’t overstretch
5. tape - takes stress of joints
6. use correct technique
7. hydrate
8. warm up cool down
9. recover - diet

Question 18

Pre - season includes

Answer 18

Improve fitness
Friendly matches

Question 19

Competitive season includes

Answer 19

Competitive matches
Avoid over training
Maintaining fitness

Question 20

Post - season includes

Answer 20

Light aerobic training
rest
practice skills

Question 21

Name all 4 stages of a warm up and cool down
PSSM

Answer 21

1. Pulse raising - prepares the body for activity
2. Stretching
3. Skills practice - practice skills needed in training
4. Mental preparation

Question 22

Benefits of warming up

Answer 22

Prepares the body for physical activity as well as mental

Question 23

Advantages of continuous training (3)

Answer 23

No specialist equipment needed
Easy for beginner
Can be done anywhere

Question 24

Disadvantages of continuous training (4)

Answer 24

Harder for groups as you all need to be the same fitness level
Tedious
Not sport specific
Does not improve anaerobic fitness

Question 25

Advantages of interval training (3)

Answer 25

Good for beginners
Burns body fat easily
Trains aerobic and anaerobic fitness

Question 26

Disadvantages of interval training (2)

Answer 26

Lead to injury
High level of motivation needed

Question 27

Advantages of Fartlek training (2)

Answer 27

Good individual workout
Cardiovascular endurance

Question 28

Disadvantage of Fartlek training

Answer 28

Not suitable for groups (needs to be tailored to the individual)
You need experience to do it well (no easy for beginners)

Question 29

Advantages of static stretching (2)

Answer 29

No space or facilities needed
Improves flexibility

Question 30

Disadvantages of static stretching (2)

Answer 30

Can lead to injury
Only improves one component of fitness

Question 31

Advantage of weight training

Answer 31

Helps to improve strength

Question 32

Disadvantage of weight training

Answer 32

Dangerous

Question 33

Advantages of plyometric training (2)

Answer 33

Simulates type of movements in sports
Little equipment needed

Question 34

Disadvantage of plyometric training (2)

Answer 34

Long recovery period
Athlete must have already good levels of muscular endurance and strength

Question 35

Advantage of high-altitude training

Answer 35

Increases the oxygen capacity in the blood

Question 36

Disadvantage of high-altitude training (3)

Answer 36

Not accessible
Benefits are lost quickly
Only relevant to endurance athletes