Training

Question 1

SPORT

Answer 1

• specificity
• progression
• overload
• reversibility
• tedium

Question 2

specificity

Answer 2

• types of activities to improve:
  type of fitness needed
  particular muscle groups

Question 3

Progression

Answer 3

Happens when the body adapts to the training and moves to a new level of fitness
achieved through an increase in intensity leading to overload

Question 4

Overload

Answer 4

Occurs when the level of training is raised to higher than normal
body adapts to the extra demands
increase in intensity, frequency and duration

Question 5

Reversibility

Answer 5

Effects are reversible
if intensity is stopped or reduced there can be a deterioration of speed, strength or agility

Question 6

Tedium

Answer 6

boredom
indicating that training needs to be more interesting and useful

Question 7

FITT

Answer 7

• frequency - how often you should train
• intensity - how hard you should train
• time - how long you should spend on each activity
• type - useful and enjoyable

Question 8

overtraining

Answer 8

excessive exercise that gives the body more work or stress than it can handle
- lead to fatigue and injury

Question 9

continuous training

Answer 9

• continuous activities with HR of 60-80%
• running, cycling, swimming
• cardiovascular endurance
• burns fat and doesn’t require much equipment
• no aerobic fitness
• safe environment

Question 10

weight training

Answer 10

• using free weights, kettle bells, resistance weights with reps and sets
• muscular endurance, speed, power, strength
• easy to show progression
• can be expensive, prone to injury

Question 11

Fartlek training

Answer 11

• fast and slow activity over a variety of terrain or hills
• aerobic endurance, anaerobic fitness
• adapted for diff sports and fitness levels
• difficult to monitor effort, correct footwear and equipment needed

Question 12

Plyometric training

Answer 12

• eccentric muscle movement, squats jumps, box jumps
• power and explosive strength
• provides more energy and powerful movement
• high amount of stress on muscles, no aerobic exercise
• need to prevent injury

Question 13

Circuit training

Answer 13

• exercises for different muscle groups overtime or repetition
• anaerobic fitness, strength, muscular endurance, cardiovascular, speed
• varied, doesn’t get boring, easily adapted
• requires a lot of equipment

Question 14

HIIT training

Answer 14

• periods of intense work followed by rest periods short or long, allows rest time
• speed, muscular endurance, anaerobic fitness
• combines anaerobic and aerobic exercise
• can become boring, risk of overtraining

Question 15

high altitude training

Answer 15

specialised training over 1524m above sea level that helps the body improve production of red blood cells
- cause dizziness or nausea

Question 16

physiological warm up benefits

Answer 16

• raises body temp and HR
• increases blood flow
• stretches muscles gets them ready for action
• joints moving and increases the range of motion

Question 17

psychological warm up benefits

Answer 17

• focuses the mind on the exercise
• prepare mentally for competition

Question 18

physiological benefits of cool down

Answer 18

• helps reduce oxygen debt
• allows HR and blood flow to reduce gradually
• reduces muscle soreness
• reduce risk of injury

Question 19

psychological benefits of cool down

Answer 19

• chance to reflect on performance
• calm down
• helps transition to normal

Question 20

dynamic stretches

Answer 20

controlled leg and arm movements that take the limbs to the limits of their range of motion

Question 21

static stretches

Answer 21

involves gradually easing into the stretch position and holding the position for 15-20 s