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

Reversibility

Answer 3

When an athlete stops or decreases training level so fitness declines,
-Illness
-Injury
-Lack of motivation
-Holiday

Question 4

Tedium

Answer 4

Boredom that can occur from training the same way every time

Question 5

Progressive overload- FITT

Answer 5

Frequency, Intensity, Time, Type

Question 6

Circuit training

Answer 6

A 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

Question 9

Aerobic training zone

Answer 9

When oxygen is present in the muscles. 60-80% of MHR

Question 10

Anaerobic training zone

Answer 10

When no oxygen is present in the muscles, high intensity. 80-90% of MHR

Question 11

Interval training/ HIIT

Answer 11

Involves alternating between high intensity work and low intensity rest

Question 12

Fartlek training

Answer 12

Periods of fast intense work with periods of slow 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 in 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
4. tape - takes stress of joints
5. use correct technique
6. hydrate
7. warm up cool down
8. recover

Question 18

Pre-season includes

Answer 18

Improving aerobic fitness
Improving skills

Question 19

Competitive season

Answer 19

Competitive matches
Avoid over training
Maintain fitness
Identify and improve skills

Question 20

Post season

Answer 20

Rest and recuperate
Light aerobic training to maintain general fitness

Question 21

Name the 4 stages of a warm up and cool down

Answer 21

PSSM
Pulse raising- prepares the body for activity
Stretching
Skills practice- practice skills needed in training
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

1. No specialist equipment needed
2. Easy for a beginner
3. Can be done anywhere

Question 24

Disadvantages of continuous training (4)

Answer 24

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

Question 25

Advantages of interval training (3)

Answer 25

1. Good for beginners
2. Burns body fat easily
3. Trains aerobic and anaerobic fitness

Question 26

Disadvantages of interval training (2)

Answer 26

1. Can lead to injury as it’s very intense
2. High level of motivation required

Question 27

Advantages of fartlek training (2)

Answer 27

1. Good individual workout
2. Cardiovascular endurance

Question 28

Disadvantages of fartlek training (2)

Answer 28

1. Not suitable for groups (need to be tailored to the individual)
2. You need experience to do it well (not easy for beginners)

Question 29

Advantages of static stretching (2)

Answer 29

1. Not much space or equipment is required
2. Improves flexibility

Question 30

Disadvantages of static stretching (2)

Answer 30

1. Can lead to injury if done incorrectly
2. Only improves one component of fitness

Question 31

Advantage of weight training

Answer 31

1. Improves strength

Question 32

Disadvantage of weight training

Answer 32

1. Can be dangerous

Question 33

Advantages of plyometric training (2)

Answer 33

1. Simulates the type of movements performed in sports
2. Little equipment is needed

Question 34

Disadvantages of plyometric training (2)

Answer 34

1. Long recovery period
2. The athlete must have good levels of muscular endurance and strength

Question 35

Advantage of high-altitude training

Answer 35

1. It increases the oxygen capacity in the blood

Question 36

Disadvantages of high-altitude training (3)

Answer 36

1. Not accessible
2. Benefits are lost quickly
3. Only relevant to endurance athletes