Soc 5-9

Question 1

Specificity

Answer 1

The particular requirements of an activity

Question 2

Progressive overload

Answer 2

Gradually increasing the amount of overload so as to gain fitness without risk of injury

Question 3

Individual Needs

Answer 3

Matching training to the requirements of an individual.

Question 4

FITT

Answer 4

• Frequency
• Intensity
• Time
• Type

Question 5

Frequency

Answer 5

How often you train

Question 6

Intensity

Answer 6

How hard you train

Question 7

Type

Answer 7

The method of training used to achieve particular goals

Question 8

Time

Answer 8

How long each training session must last in order to be of any benefit and to achieve improvement.

Question 9

RRRO

Answer 9

Rest
Recovery
Reversibility
Overtraning

Question 10

Rest and Recovery

Answer 10

• The period of time allocated to recovery
• Repair of damage to body caused by training or competition
• As you rest body has time to recover, repairing and strengthening itself between workouts

Question 11

Overtraining

Answer 11

Training beyond your body’s ability to recover

Question 12

Reversibilty

Answer 12

Gradually losing fitness instead, of progressing or remaining at the current level. Happens when a person is ill or injured.

Question 13

What is your target zone?

Answer 13

Your aerobic target zone is the range whithin you want your heart rate to be as you excercise to achieve the best impact

Question 14

MHR (max heart rate) is calculated by …

Answer 14

220 - the persons age

Question 15

How do you work out your aerobic target zone?

Answer 15

(60 x MHR)/100

(80 x MHR)/100

Question 16

The main training methods are …

Answer 16

• Continous
• Fartlek
• Circuit
• Interval
• Plyometric
• Weight

Question 17

Continous training

Answer 17

Working the entire body for a long period of time.

Question 18

Ads of continous training …

Answer 18

• Improves CV
• Can be done in a variety of places
• Can be done alone or in a group

Question 19

Disadvantages of continous training?

Answer 19

• Does not improve anaerobic fitness

- Some ppl finf it boring

Question 20

Fartlek training

Answer 20

A method of training for runners where the terrain and speed are constantly changing

Question 21

Advantages of Fartlek training

Answer 21

• Can include rest periods or continous

- Can be done in varying terrains

Question 22

Disadvantages of Fartlek ..

Answer 22

• There may not be suitable terrain

- Difficult for the coach to monitor unless he runs

Question 23

Circuit training

Answer 23

A series of exercises completed for a certain amount if time

Question 24

Advantages of circuit training

Answer 24

Can combine many CoF’s

A good all round source of fitness

Question 25

Disadvantages of circuit training

Answer 25

- Needs to be setup and well planned | - It is important to work hard on each circuit

Question 26

Interval training

Answer 26

Physical training involving alternating stages of high and low-intensity

Question 27

Advantages of interval training

Answer 27

Includes rest periods Includes repeated sprints which is anaerobic

Question 28

Disadvantages of interval training

Answer 28

Can be intense so needs full commitment Some people find repeating intervals boring

Question 29

Plyometrics training

Answer 29

Exercises where muscles use maximum force short intevals of time

Question 30

Advantages of plyometric training..

Answer 30

- Exercises can be designed for a specific performances | - Improves explosive fitness

Question 31

Disadvantages of plyometric training..

Answer 31

- Need knowledge of your event | - Needed to progress gradually, as rest and recovery are important

Question 32

Weight training

Answer 32

Involves shifting weight to increase the strength of the muscle.

Question 33

Advantages of weight training..

Answer 33

Easy to monitor progress and overload Programme can be specific to muscle groups as it can

Question 34

Disadvantages of weight training ...

Answer 34

Needs suitable facilities and equipment Need knowledge of safety and technique

Question 35

What are the 5 fitness classes ?

Answer 35

``` Aerobics Body pump Pilates Yoga Spinning ```

Question 36

Aerobics

Answer 36

Any various sustained exercises | CoF - Cardiovascular fitness

Question 37

Body pump

Answer 37

Exercise using low weights with many repititions and a variety of exercises CoF - Cardiovascular fitness Muscular endurance

Question 38

Pilates

Answer 38

A series of core stability exercises focusing on the quality of the exercise rather than the quantity CoF - Muscular Endurance Flexibility

Question 39

Yoga

Answer 39

Ancient form of exercise that focuses on postures or posing, breathing and sometimes meditation CoF - Muscular Endurance Balance Flexibility

Question 40

Spinning

Answer 40

Anaerobic and aerobic cycling on a stationsary bike to music | CoF - Muscular endurance

Question 41

What does SMART stand for ?

Answer 41

- Specific - Measurable - Achievable - Realistic - Time-bound

Question 42

PAR-Q

Answer 42

Physical Activity Readiness Questioniare designed to identify whether physical activity is appropriate for a person

Question 43

Long term effects and benefits for the musculo-skeletal system?

Answer 43

-Increased strength of ligaments and tendons. •Increased bone density – helps prevent osteoporosis. •Muscle hypertrophy: is a term for the growth and increase of the size of muscle cells.

Question 44

Long term effects and benefits for the cardio- respiratory system (your heart) (7)

Answer 44

- Decreased resting heart rate - Faster recovery rate - Increased resting stroke volume - Maximum cardiac output - Size and strength of the heart - Capillaries - Increased number of red blood cells

Question 45

Effects on respiratory system

Answer 45

- Increased lung capacity/volume and vital capacity - Increased number of alveoli - Increased strength of the diaphragm and external intercostal muscles.