Principles of training and conditioning

Question 1

What is endurance training?

Answer 1

Aerobic training.

Question 2

What is anaerobic training

Answer 2

Oxygen independent, based on short speed bursts

Question 3

What is speed training

Answer 3

An increase in muscular power and strength

Question 4

What is agility training

Answer 4

Sports specific

Question 5

What is the importance of cross training

Answer 5

This reduces the incidence of overuse injury. Base fitness can be maintained

Question 6

SPORTFITT

Answer 6

Specificity- train for sport and specific skills

Progression- speed, endurance, weights etc

Overload- capacity should increase provided stress is not excdessive.

Reversibility- degreased training, decreased gains

Time- Greatest gains made from 35-45 minutes of heavy/ moderate intensity.

Frequency- one week to maintain, two weeks to improve slowly, three weeks to improve for the best.

Intensity- pushing out of comfort zone without injury

Target heart rate- to train aerobically a heart rate of 70-80 must be maintained.

Type: body weight, gym equipment etc

ALL NEED TO BE IN BALANCE

Question 7

What are the different training periods?

Answer 7

Conditioning, preconditioning, competition, recovery.

Question 8

How would you massage for the conditioning phase

Answer 8

Injury prevention. Pre and post flushing. Activate weaker muscles. Focus on muscle imbalances.

Question 9

How would you massage for the preconditioning phase

Answer 9

Focus on specific areas

Question 10

How would you massage for the competition phase

Answer 10

Pre and post to rid body of lactic acid. No deep tissue, no changes to muscle.

Question 11

Recovery phase

Answer 11

Relaxation, MFR, increase blood flow and facilitate recovery. Treat injury.