Training

Question 1

A sprinter responding to the starter’s pistol is an example of ______________

Answer 1

Explosive strength

Question 2

Define flexibility

Answer 2

The range of movement around a joint

Question 3

One short, sharp burst of energy such as jumping for a slam dunk in basketball is known as ___________

Answer 3

Explosive strength

Question 4

What is cardiovascular endurance?

Answer 4

The ability for the body to supply oxygen to the working muscles for long periods at medium intensity, such as in a marathon

Question 5

What is dynamic strength?

Answer 5

The ability of your muscles to work for long periods without fatigue, such as a footballer being able to perform in extra-time

Question 6

This is the ability to put 2 or more movements together smoothly and accurately

Answer 6

Coordination

Question 7

Define balance and give a definition from gymnastics

Answer 7

Balance is being able to remain stable whether moving or still.
An example is a gymnast remaining stable while performing a cartwheel on the beam

Question 8

Give an example of static strength from gymnastics

Answer 8

A gymnast holding the crucifix position. His muscles are working but not changing length

Question 9

Define agility and give an example from basketball

Answer 9

Agility is the ability to change direction quickly.

A basketballer uses this when changing direction and dribbling hands when performing a crossover

Question 10

What is VO2 max?

Answer 10

The volume of oxygen a performer can use in a minute. It is a measurement of cardiovascular endurance

Question 11

List the 3 training seasons

Answer 11

Pre season
Peak season
Post season

Question 12

Name the 4 parts of a training session

Answer 12

Warm up
Fitness phase
Skill phase
Cool down

Question 13

What would a performer do in the fitness phase of a training session?

Answer 13

Use one of the training methods

continuous/fartlek/circuit/interval/weight

Question 14

What is the difference between a repetition and a set in weight training?

Answer 14

A repetition is how many times you repeat an exercise.
A set is a group of repetitions. You normally have a short rest in between sets
eg 2x20 means 2 sets of 20 repetitions

Question 15

List the principles of training

Answer 15

Specificity (Muscles, Energy systems, Skills)
Progression
Overload (Frequency, Intensity, Time)
Reversibility
Time

Question 16

List the components of specific fitness

Answer 16

Agility
Balance
Coordination
Static/explosive/dynamic strength
Flexibility
Cardio-vascular endurance
Reaction time
Speed

Question 17

Define general fitness

Answer 17

The ability to carry out every day tasks without fatigue

Question 18

How would you increase the intensity of interval training?

Answer 18

More repetitions
More sets
Less rest
Longer work period/distance

Question 19

What does frequency mean in training?

Answer 19

How often you train (per week)

Question 20

How would you increase the intensity of fartlek training?

Answer 20

Longer time running
More sprints
Less walking

Question 21

This is working for at least 20mins aerobically between 60-80% of your maximum heart rate. Involves running, swimming, cycling or rowing

Answer 21

Continuous training

Question 22

How would you arrange weight training to develop explosive strength?
Load
Repetitions
Sets
Rest
Speed of movement

Answer 22

Load Heavy (60-80%max)
Repetitions Few 4-6
Sets 3-4
Rest High 2-3 mins between sets
Speed of movement Fast

Question 23

What is a training programme?

Answer 23

A series of sessions that include overload. Normally at least 3 sessions per week for 4-6 weeks.

Question 24

Explain how improved flexibility would help improve a sprinter’s performance

Answer 24

Greater hip flexibility would result in a longer stride which would mean a more efficient performance and faster times. It would also decrease the chance of injury.

Question 25

How is circuit training organised?

Answer 25

A circuit is a series of exercises, called stations. Performers complete each station for a set period of time then move to the next station. They complete a number of circuits per session. Exercises can be fitness (eg press ups) or skills (eg dribbling) based.

Question 26

How would overload be used in circuit training?

Answer 26

Frequency- more times per week
Intensity- more stations, more circuits completed, less rest between stations
Time- more time per station

Question 27

Identify the aerobic and anaerobic training zones

Answer 27

Aerobic- 60-80% HRmax

Anaerobic- +80% HRmax

Question 28

A goalkeeper in football would be more likely to train aerobically/anaerobically

Answer 28

anaerobically

Question 29

In the principles of training, what does the terms specificity mean?

Answer 29

You get what you train for.You must train the same muscles, energy systems and skills as your sport!

Question 30

What does plateau mean?

Answer 30

When your body adapts to the training (progression) your improvements stop. You then need to use overload to improve further

Question 31

This occurs if a performer stops their training, often due to injury

Answer 31

Reversibility

Question 32

You need to change your training every 4-6 weeks to prevent this

Answer 32

Tedium

Question 33

Describe interval training

Answer 33

Anaerobic training (+80%HRmax) involving set periods of work and rest. Organised into repetitions/sets/rest

Question 34

Give 3 types of activities that might take place during the skills phase of a football training session

Answer 34

Individual skills practise (eg passing/shooting/dribbling)
Small sided games (2v2, 3v3 3v2 etc)
Full sided matches

Question 35

This is how hard you train, measured by heart rate

Answer 35

intensity

Question 36

This is how long you train for

Answer 36

time (or duration)

Question 37

Progression means

Answer 37

Gradually increasing your training as your body adapts to it

Question 38

This is a mild poison that is a waste product of anaerobic respiration

Answer 38

Lactic acid