Training Flashcards
State two advantages of using weight training to improve fitness. (2)
- Improves (muscular) strength
- Improves muscular endurance
- Improves (muscular) power
- Increases muscle bulk or mass or size
- Improves muscle tone
- Can be used as part of a recovery programme from injury
- Improves flexibility.
Describe the relationship between a repetition and a set in weight training. (2)
- Repetitions are the number of times an individual action is performed
- A set is a group of repetitions
- The relationship described using an example, eg 12 reps in one set.
State what obesity is and explain how a young person can avoid becoming obese. (3)
Award one mark for stating what obesity is.
• Obesity is being extremely over weight or abnormally fat
• BMI of 30 and over or when a person is 20% over the standard weight for their height
Award a further two marks for describing how a young person can avoid becoming obese
• Obesity can be avoided by taking part in regular exercise and / following a balanced or healthy diet or not over eating
• Obesity can be avoided by maintaining an energy balance / the amount of food energy taken in should not exceed the energy expended.
Explain the negative effects that obesity can have on the body (3)
Award up to three marks for explaining at least two negative effects of obesity on the body.
NB maximum of two marks for one detailed explanation or three stated without explanation.
- Obesity increases strain on the joints / increasing the risk of injury or osteoarthritis
- Obesity increases strain on the cardiovascular system / increasing risk of heart disease
- Obesity can cause high blood pressure or high cholesterol or clogs the arteries / resulting in a stroke or heart attack
- Obesity increases the strain on the respiratory system / leading to shortness of breath
- Obesity increases the risk of diabetes / resulting in early mortality
- Obesity decreases mobility / resulting in a lack of speed or agility
- Obesity causes early onset of fatigue / resulting in giving up quicker.
Identify and describe a suitable training method to help Sarah achieve her ambition of representing the district at cross country running. (2)
Continuous training / (running or swimming or cycling) for an extended period of time (at a moderate intensity)
• Fartlek training / (extended moderate exercise) with some variation in pace or terrain
• Interval training / intense periods of work followed by less intense periods of work or rest
• Circuit training / different exercises carried out for a set period of time or number of repetitions with periods of rest.
Explain how Sarah could use her knowledge of training zones to help improve her performance in cross country running. (4)
- Cross country is an aerobic or endurance activity / she would need to go above the aerobic threshold / which is 60-80 % of maximum heart rate / at least 15 minutes / at low to moderate intensity / resulting in a more for efficient cardiovascular or cardiorespiratory or circulatory system / able to run more quickly
- Anaerobic training zone, 80-90 % of maximum heart rate / is used for uphill sections or sprint finish / 60 seconds max / at high intensity / resulting in increased lactic acid tolerance.
Explain how a carbohydrate loading diet could help Sarah to perform to the best of her ability in a half marathon. (4)
By eating (high-carbohydrate) meals such as pasta / which is a slow release energy source / in the three days before the half marathon / Sarah will increase the glycogen level in her muscles and liver / to its maximum/so Sarah would have more energy available during the run. / This would help to delay the onset of fatigue (or reduce levels of fatigue) / and could help her to maintain her performance in the later stages of the run / as glycogen is as an immediate reserve source of available glucose for muscle cells. / Her liver will also readily break down its stored glycogen into glucose / and send it through the blood stream as fuel for her muscles.
Describe what is meant by ‘interval training’. Using your knowledge of training zones and the principles of training, explain how interval training can be used to improve performance in a 100 metre race. (8)
- interval training is periods of work and periods of rest, with variations of the two. For David it should be short interval training with short periods of work up to approx 15 seconds at maximum levels with realistic recovery time possibly up to 2 minutes
- training needs to be above the anaerobic training threshold or in the anaerobic training zone, which is 80-90% of maximum heart rate to improve performance. Details of actual heart rate levels may be calculated
- principle of specificity can be applied by making the work specific to the activity so it should be carried out on the track using muscle groups used in the action possibly also including practice dipping at the finish or coming out of the blocks
- principle of progression can be applied by gradually building up the workload and allowing the body to adapt at each small step
- principle of overload is applied by ensuring the body is challenged to work harder than it usually is. This can be done by manipulating the frequency by increasing the number of interval sessions in the week. The intensity of the interval session can be increased by increasing the number of sets or increasing the number of repetitions in each set. The time can be manipulated to the rest time between intervals
Name three nutrients that are important in David’s diet and explain how each may help his performance in training and in competition. (6)
• Protein / will help with the growth and repair of muscle needed when sprinting or training to reduce recovery time.
• Carbohydrate / to provide energy during training and competing to his maximum.
• Water / to maintain fluid levels or to avoid dehydration to continue to train or compete effectively.
• Fats / additional energy source to continue to train or compete effectively.
• Minerals eg iron / increase the body’s efficiency to carry oxygen to the working muscles of the body or to produce energy to continue to train or compete effectively.
• Vitamins eg vitamin C / to protect against disease and infection to enable training or competing to continue.
NB Named vitamins and minerals correctly linked to how it helps performance are acceptable.
Describe a training method that Rachel could use and explain in detail how she could also use the principle of overload to improve her fitness. (8)
- circuit training a series of exercise stations that could be fitness or skill
- weight training a series of exercises used to improve muscular endurance or strength
- continuous training exercise designed to keep the heart rate up over an extended period of time using activities such as running, cycling and swimming
- interval training periods of work mixed with periods of rest depending on activity demand
- Fartlek training form of interval training using a mixture of brisk walking, jogging and steady pace running
- frequency increase how often you train or increase the number of sessions
- intensity increase how hard you train in terms of effort or increase the weight lifted, distance covered or number of repetitions or sets
- time or duration increase how long you train for.
What is dehydration? How can a performer avoid becoming dehydrated? (2)
- having an abnormally low water content in the body/ drink sufficient amounts of water
- rapid loss of water from the body/ drink sufficient amounts of water.
If a performer does not have a balanced diet, they may experience problems.
Name one of these problems (not dehydration).
Describe the problem you have named and state how this problem might have been caused. (3)
Award a maximum of three marks: one mark for the correctly identified deficiency, or problem, one mark for the description and one mark for correctly identifying how it could be caused.
Examples include:
• obesity/ which is being extremely overweight/ which can be caused by eating too much and exercising too little
• anorexia/ which is being extremely underweight/ and is caused by eating insufficient amounts of food
• scurvy/ which causes swollen bleeding gums/ subcutaneous bleeding/ anaemia/ bruising and pain in the joints/ caused by lack of vitamin C/ contained in fruit and vegetables
• rickets/ which is where the bones fail to form and harden/ caused by a lack of vitamin D
• anaemia/ in the blood/ which is an iron deficiency
• fatigue/ shortage of energy/ insufficient carbohydrate
• coronary heart disease/ arteries blocked/ too many saturated fats.
Circuit training is one method of improving fitness.
What is meant by ‘circuit training’? (2)
Award up to two marks for stating what is meant by circuit training.
- A series of exercises or stations / using short bursts of resistance exercise / with periods of rest.
- The use of moderate weights or body weight or apparatus / using repetitions or sets or timed stations or a combination of both.
- Designed to improve a specific component of fitness or skill / and uses alternating muscle groups.
State one improvement to fitness that a performer may gain from a well-planned circuit training programme. (1)
Award one mark for stating one improvement to fitness that a performer may gain from a well-planned circuit training programme.
• (An increase in muscular) strength or muscular endurance or speed or power or flexibility.
