Topic 1 - Methods and effects of training

Question 1

What are the 3 components for a warm up?

Answer 1

Pulse raising activity
Stretching and mobility exercises
Sport specific activities

Question 2

Explain pulse raising activity (warm up)

Answer 2

Will increases deep muscle temperature, loosen joints and increase respiratory and cardiac rates. Stroke volume increases allowing a greater delivery of oxygen to the muscles that will work during the performance

Question 3

Explain stretching and mobility exercises (warm up)

Answer 3

Increase range of motion at joints, increase the extensibility of the muscle and helps to reduce the risk of soft tissue injuries such as sprains and strains

Question 4

Explain sport specific activities (warm up)

Answer 4

Drills and performances. It allows for increased coordination of antagonistic pairs of muscles and increase in confidence

Question 5

What are the 3 components to a cool down

Answer 5

Light jog
Stretching
Refuelling

Question 6

Explain light jog (cool down)

Answer 6

Light aerobic job allows for cardiac and respiratory levels top reduce gradually. Core muscle temperature is maintained while capillaries are flushed with oxygenated blood. Lactic acid and other toxins are removed

Question 7

Explain stretching (cool down)

Answer 7

As muscle stretches, blood flow is increased allowing for a greater recovery. Soreness and pain after training is reduced

Question 8

What are the different methods of training? (7)

Answer 8

Continuous training 
Interval
Fartlek
Plyometric
Weight
Circuit
Flexibility

Question 9

Explain continuous training

what it develops, how many minutes of work, target heart rate and sports

Answer 9

Develops cardiovascular fitness

Minimum of 20 minutes sub-maximal work

Target heart rate range between 6-80% maxhr (aerobic)

E.g. swimming, running, cycling

Question 10

Explain interval training
(what it develops, periods of what type of work with what, what fitness types can be developed, how it’s structured, heart rate)

Answer 10

Develops strength, speed and muscular endurance

Periods of intense work with timed rest periods

A wide variety of fitness types can be developed
structured in reps and sets

Intensity is measured by % maxhr. (usually anaerobic – 80% max hr)

Question 11

Explain fartlek training

a form of what, what it develops, changes, aerobic and anaerobic

Answer 11

A form of interval training (speed play)

Develops a range of components

Changes in speed, incline and terrain are used to
provide changes in exercise intensity

Aerobic and anaerobic work can be done in the quantities that suit the performer

Question 12

Explain plyometric training

(what it develops, type of intensity, suitable for who and what happens to the muscle

Answer 12

Develops speed, coordination and power

High intensity exercise involving explosive movements.

The muscle is lengthened and then rapidly shortened to develop power

Suitable for well-trained athletes

Question 13

Explain weight training

what it develops, form of what type of training, how intensity is measured and how it is structured

Answer 13

Develops strength

A form of interval training

Intensity is measured in % 1 REP MAX

Structured in reps and sets

Question 14

Explain circuit training

what it can develop and what type of fitness or why is it used

Answer 14

Can develop multiple components of fitness depending upon the circuit.

Basic levels of fitness or used for variance

Question 15

Explain flexibility training

what it improves and saves and what other physical fitness components

Answer 15

It improves efficiency of movement and technique this helps to save energy

Can increase speed and agility