Training

Question 1

Altitude training definition

Answer 1

Usually done at 2500m + above sea level where the partial pressure of oxygen (PO2) is lower

Question 2

Altitude training advantages for a elite performer (3)

Answer 2

Elite performer has to do altitude training for several weeks for it to be effective
+ Increase in the number of red blood cells and the conc of haemoglobin
+ Increase in capillarisation and EPO
+ Increases lactate tolerance

Question 3

Altitude training disadvantages (5)

Answer 3

First time it is difficult to train at the same intensity due to the reduction in partial pressure of oxygen

• Loss of fitness or detraining
• Altitude sickness
• Benefits of this training can be lost very quickly on return to sea level
• Body can only produce a limited amount of EPO
• Homesickness (psychological problems- living away from home)

Question 4

High intensity interval training (HITT) definition

Answer 4

Involves short intervals of maximum intensity exercise followed by a recovery interval of low to moderate intensity exercise

Eg. 4 mins of intensity of intense exercise followed by 10 second rest intervals

Question 5

What are the 4 main variables used to make High intensity interval training (HITT) specific

Answer 5

• The duration of the work interval
• The intensity or speed of the work interval
• The duration of the recovery interval
• The number of work intervals and recovery intervals

Question 6

What are possible variations of High intensity interval training (HITT)

Answer 6

• Different numbers of high intensity work intervals and low intensity recovery intervals
• Different lengths of time for the work and recovery intervals
• Different exercise intensity for the recovery interval (low or medium intensity)

Question 7

Benefits of HITT training (4)

Answer 7

+ Pushing body to max during the work intervals increases the amount of calories you burn
+ Improves fat burning potential
+ Improves glucose metabolism
+ Improves both aerobic and anaerobic endurance

Question 8

Plyometric training definition

Answer 8

Involves repeated rapid stretching and contracting of muscles to increase muscle power

Question 9

What athlete would use plyometric training

Answer 9

Long jumper
Speed or power athletes

Question 10

Plyometric training process
(Stretch shortening cycle)

Answer 10

• Eccentric muscle contraction (lengthens under tension)
• Time in between phases (short)
• Concentric muscle contraction used to increase the force of contraction

Question 11

What does SAQ training stand for

Answer 11

Speed, Agility and Quickness

Question 12

What is SAQ training

Answer 12

Aims to improve multi-directional movements through developing the neuromuscular system

Question 13

Example of drills included in SAQ training

Answer 13

• Zig zag runs
• Foot ladders

Question 14

What sport performers may use SAQ training

Answer 14

Games players

Question 15

Plyometric training disadvantages for a performer

Question 16

Plyometric training advantages for a performer