Training

Question 1

What is the karvon formula?

Answer 1

(220 - age) x 0.6
(220 - age) x 0.8

Question 2

What is your aerobic threshold?

Answer 2

The area you want your heart rate to be in so that you can benefit from training (60% to 80% of max heart rate)

Question 3

What is health?

Answer 3

A start of complete mental, physical and social wellbeing not merely the absence of disease or infirmity

Question 4

What is exercise?

Answer 4

Physical activity that maintains or improves health and fitness

Question 5

What is fitness?

Answer 5

Being able to meet the demands of the environment

Question 6

What is performance?

Answer 6

How well a task is completed

Question 7

What is hypokinetic disease?

Answer 7

A disease caused by a lack of physical activity or sedentary lifestyle

Question 8

What are the physical benefits of exercise?

Answer 8

Improved strength
Improved flexibility
Improved muscular endurance
Denser/stronger bones

Question 9

What are the emotional/psychological benefits of exercise?

Answer 9

Prevent/relieve stress
Increase confidence
Help the individual feel good

Question 10

What are the social benefits of exercise?

Answer 10

Make new friends
Develop team work skills
Mix/work with others

Question 11

What is progressive overload?

Answer 11

Gradually increasing the amount of overload to improve fitness without causing injury

Question 12

What are the FITT principles?

Answer 12

Frequency
Intensity
Time
Type

Question 13

Why do athletes have to rest and recover during training?

Answer 13

At rest the body has time to repair and strengthen itself so it can become stronger

Question 14

What is over training?

Answer 14

When you train too hard so your body doesn’t have time to recover (either not enough rest and recovery or too much progressive overload)

Question 15

What is reversibility?

Answer 15

This means losing fitness (through lack of injury or lack of progressive overload)

Question 16

What is specificity?

Answer 16

Matching training to the needs of sport

Question 17

What is individual needs?

Answer 17

No two people should have the same training programme

Question 18

What is continuous training?

Answer 18

Steady training with no breaks at low intensity (low heart rate but 15+ mins)

Question 19

What are advantages of continuous training?

Answer 19

Cheap
Improves aerobic fitness
Individual or group
Can be done anywhere

Question 20

What are the disadvantages of continuous training?

Answer 20

No anaerobic fitness
Can be boring
Weather dependant

Question 21

What is interval training?

Answer 21

This is periods of high intensity work broken up with rests

Question 22

What are the advantages of interval training?

Answer 22

Rest periods
Short periods
High intensity

Question 23

What are the disadvantages of interval training?

Answer 23

Very intense
Risk of injury
Can be boring

Question 24

What is fartlek training?

Answer 24

Mixture of different speeds, hill and flat work and soft and hard ground

Question 25

What are the advantageous of fartlek training?

Answer 25

Variety of terrain Very flexible Rest periods

Question 26

What are the disadvantageous of fartlek training?

Answer 26

Needs lots of motivation Weather dependant Ground may not be suitable

Question 27

What is plyometric training?

Answer 27

The muscles exert maximum force in a short period of time. Aims to increase explosive muscle power.

Question 28

What are the advantages of plyometric training?

Answer 28

Improves explosive power No expensive equipment Can be made sport specific

Question 29

What are the disadvantages of plyometric training?

Answer 29

Need to be fit before hand Need knowledge of sport Progresses gradually

Question 30

What is circuit training?

Answer 30

It is a series of different exercises at stations. Aims to improve muscular endurance and cardiovascular fitness.

Question 31

What are the advantages of circuit training?

Answer 31

Combines many fitness aspects Can include fitness and skill Anaerobic and aerobic

Question 32

What are the disadvantages of circuit training?

Answer 32

Has to be well-planned Some muscle groups cannot be worked at consecutive stations

Question 33

What is weight/resistance training?

Answer 33

Progressive resistance either in weight lifted or number of reps.

Question 34

What are the advantages of weight/resistance training?

Answer 34

Improve muscular strength/endurance Wide variety Easy to monitor progress

Question 35

What are the disadvantages of weight/resistance training?

Answer 35

Need special equipment/suitable facilities Needs safety knowledge and spotters

Question 36

What do you have to consider when designing a weight training schedule?

Answer 36

Number of exercises What muscles you will exercise Weight you use Number of sets Number of reps How fast Length of rests between sets

Question 37

What should a training session always be split up into?

Answer 37

Warm up Main activity Cool down

Question 38

What should a warm up include?

Answer 38

Pulse raising Stretching Sport specific skills

Question 39

Why do we warm up?

Answer 39

Prevent injury Mentally prepare Practice your skills Improve performance Increase body temp/heart rate

Question 40

Why do we cool down?

Answer 40

Lower body temp Lower heart rate Get rid of waste products