SOC 6/7

Question 1

Why is rest and recovery and important to an athlete?

Answer 1

Because your body needs to recover and repair and strengthing itslef between workouts, it may also prevent illnesses from burning out

Question 2

What is the definition of rest?

Answer 2

The period of time allocated to recovery

Question 3

What is the definition of Recovery?

Answer 3

Repair or damage to the body caused by training or competition

Question 4

What is the definition of adaptation?

Answer 4

Your body’s response to training and how your body changes to cope with new activity

Question 5

What is the definition of overtraining?

Answer 5

Training beyond your body’s ability to recover

Question 6

What is the definition of Reversibility?

Answer 6

Gradually losing
fitness instead of progressing
or remaining at the current
level

Question 7

Why are Thresholds of training important?

Answer 7

Because they set levels to train that are safe, they can also improve fitness and prevent injury.

Question 8

What is your aerobic target zone?

Answer 8

60/80%

Question 9

What is your Anarobic target zone?

Answer 9

80/90%

Question 10

How do you find your aerobic target zone?

Answer 10

60%= (60 x 204) Divided by 100 = 122.4
80% = (80 x 204) Divided by 100 = 163.2

Question 11

Why is the Karvonen formula important?

Answer 11

A more sophisticated way of finding your opitimum heart ratw

Question 12

How do you work out your Karvonen Formula

Answer 12

220-age (14) = 204
204-resting heart rate (69) = 135
135 x 0.60(60%)= 81
135 x 0.80(80%)= 108.8
81+ rhr 69= 150
108.8+ rhr 69 = 177.8

Question 13

What are the 5 main training methods?

Answer 13

Continuous
Fartlek
Circuit
Interval
Plyometric
Weight

Question 14

What do you need to take into consideration when choosing your method of training?

Answer 14

Specificity (requirements of your sport)
The facilities near to you
The individual current level of fitness

Question 15

What is Continuous training?

Answer 15

Working your body for long periods of time without any rest

Question 16

What is Fartlek training?

Answer 16

Peripds of work followed by periods of rest or lighter work.

Question 17

What is the definition of circuit training?

Answer 17

Is a series of exercises completed for a certain amount of time.

Question 18

What is the defintion of Interval training

Answer 18

Physical training involving alternating stages of high and low-intensity activity

Question 19

What is the definition of Plyometrics?

Answer 19

They are exercises in which muscles exert maximum force in short intervals of time

Question 20

What is the definition of weight?

Answer 20

Shifting weight to increase the strength of the muscle using a programme of exercises

Question 21

What component of fitness will weight improve?

Answer 21

Muscular strength

Question 22

What are the advantages and disadvantages of weight?

Answer 22

increases your risk of developing conditions that can lead to heart disease, such as high blood pressure, high blood cholesterol link, and high blood glucose

Question 23

What component of fitness will continuous training improve

Answer 23

Cardiovascular endurance

Question 24

What are the disadvantages and advantages of continous training?

Answer 24

range between 60% - 80% maximum heart rate (maxHR). MaxHR can be worked out by using the equation 220 – age. Swimming, running, cycling, walking or a combination of these disciplines. Disadvantage - some participants find longer sessions to be boring.

Question 25

What component of fitness will fartlek improve?

Answer 25

Cardiovascular Fitness

Question 26

What are the advantages and disadvantages of fartlek training?

Answer 26

Advantages Good for sports which acquire changes in speed. Easily adapted to sort the individual’s level of fitness and sport Disadvantages Too easy to skip the hard bits Can be difficult to see how hard someone is trying

Question 27

What component of fitness will interval training improve?

Answer 27

muscular strength, endurance, balance, agility

Question 28

What are the advantages and disadvantages of interval training?

Answer 28

interval training can be a great assistance to overall fitness and performance. Along with the benefits above, interval training can enhance an individual’s speed and power components. Due to the high bouts of exercise, high intensity training can increase an individuals’ chance of injury

Question 29

What component of fitness will plyometrics improve?

Answer 29

Power

Question 30

What are the advantages and disadvantages of

Answer 30

Plyometric training develops power
Suitable for well-trained athletes. Very effective for developing power. Disadvantage - can cause injury if athlete is not in excellent condition.

Question 31

What is the definition of aerobic exercises?

Answer 31

Working your full body for long periods of time normally to music

Question 32

What is the definiton of body pump exercise?

Answer 32

Normally exercise to music normally using low weights with many repitions and a variety of exercises such as lunges and squats

Question 33

What is the definiton of pilates exercises?

Answer 33

A series of stability exercises focusing on the quality of the exercise. Rather than quantity.

Question 34

What is the definition of Yoga training?

Answer 34

Emphasis on quality of exercise, holding the
correct position with full range of movement
and balance,

Question 35

What is the definiton of Spinning exercises?

Answer 35

Aerobic and anaerobic cycling on a stationary
bike to music