Training

Question 1

What does the principle of training FITT stand for?

Answer 1

Frequency - how often you train
Intensity - how hard you train
Time - how long you train for
Type - what method of training you use

Question 2

What is the definition of cardio vascular endurance or stamina?

Answer 2

Ability of the heart and lungs to keep operating efficiently during an endurance event.

Question 3

What is the definition of muscular endurance?

Answer 3

Ability of the muscles to undergo repeated contractions without tiring.

Question 4

What is the definition of body composition?

Answer 4

Percentage of body weight that is fat, muscle and bone.

Question 5

What is the definition of flexibility?

Answer 5

Refers to the range of movement around a joint.

Question 6

What is the definition of VO2 max?

Answer 6

The max amount of oxygen that can be delivered to and used by the muscles during exercise in one minute.

Question 7

What is the definition of agility?

Answer 7

A combination of flexibility and speed and the ability to move quickly whilst changing direction.

Question 8

What is the definition of balance?

Answer 8

The ability to maintain a given posture in static and dynamic situations and to be able to stay level and stable.

Question 9

What is the definition of coordination?

Answer 9

The ability to link all parts of movement into one efficient smooth movement, and the ability to control the body during physical activity.

Question 10

What is the definition of power?

Answer 10

A combination of maximum speed and maximum strength.

Question 11

What is the definition of speed?

Answer 11

Ability to move all or parts of the body as quickly as possible, and a combination of reaction time and movement time.

Question 12

What is the definition of reaction time?

Answer 12

The time taken for the body, or part of the body to respond to a stimulus.

Question 13

What is the definition of strength? And give three types.

Answer 13

The ability to bear weight.

Static
Dynamic
Explosive

Question 14

Give examples of tests for speed, stamina, strength, muscular endurance and flexibility.

Answer 14

Speed: 30m sprint
Stamina: 12 min Coopers run
Strength: handgrip dynanometer
Muscular endurance: sit ups / press ups
Flexibility: sit and reach

Question 15

Give examples of tests for ability, balance, coordination and reaction time.

Answer 15

Agility: zig zag run
Balance: standing stork
Coordination: alternating ball throw
Reaction time: ruler drop

Question 16

What is circuit training?

Answer 16

Involves performing a series of exercises in a special order called a circuit.
Can be suited to develop any sports.

Question 17

Give some advantages and disadvantages of circuit training.

Answer 17

Adv:

• cheap way of training
• can be adapted to work on skills

Dis:

• takes a while to set up
• can require a lot of equipment

Question 18

What is fartlek training and what does it mean?

Answer 18

Involves continuos exercise but varying the intensity and type.
Used to improve both aerobic and anaerobic energy systems.

Means speed play.

Question 19

Give some advantages and disadvantages of fartlek training.

Answer 19

Adv:

• can be done anywhere
• adaptable for different activities

Dis:

• difficult to see how hard someone is trying
• too easy to skip hard parts

Question 20

What is weight training?

Answer 20

A repetitive method of increasing muscular endurance and strength.
Good for any sport requiring muscular endurance.

Question 21

Give some advantages and disadvantages of weight training.

Answer 21

Adv:

• improves muscular strength
• increases muscles size / bulk

Dis:

• always requires equipment
• not suitable for u16’s due to easy injury

Question 22

What is continuous training?

Answer 22

Exercising at a constant rate to improve aerobic activities.

Question 23

Give some advantages and disadvantages of continuous training.

Answer 23

Adv:

• good way to burn body fat
• cheap

Dis:

• no skill work, could become boring
• only improves aerobic system

Question 24

What is interval training?

Answer 24

Intervals of training followed by intervals of rest / active recovery.

Question 25

Give some advantages and disadvantages of interval training.

Answer 25

Adv:

• cheap
• improves fitness

Dis:

• might get tedious / difficult
• can be hard to continue when fatigue starts

Question 26

What is the definition of heart rate?

And resting heart rate?

Answer 26

Number of heartbeats per minute.

” “ “ “ “ taken at maximum rest, before exercise.

Question 27

What is the definition of working heart rate?

Answer 27

Number of beats per minute of heart when working at its maximum. (Maximum heart rate = 220 - age)

Question 28

What is the definition of recovery hear rate?

Answer 28

Hearts ability to return to normal rate after activity within a specific amount of time.

Question 29

What is the definition of target zone?

Answer 29

Range of heart rate values the performer should work within for training to be effective.

Aerobic training zone = 60 - 80% of max heart rate.

Question 30

What does the principle of training SPORT stand for?

Answer 30

Specificity - specific to your sport
Progression - start slowly, increase over time
Overload - increase intensity to high
Reversibility - any adaptation taking place will be reversed when training is stopped
Tedium - use a variety of training methods to reduce boredom