Training

Question 1

How could James and his family train in preseason

Answer 1

They should begin to develop their fitness levels by gradually increasing the distances they run

Question 2

How could James and his family train in peak season

Answer 2

Building up to the event James will be training at a high intensity he will need to taper down one- two weeks before the event to allow his body time to recover before the run

Question 3

How could James and his family train in closed/off season

Answer 3

Following the fun run James may wish to continue his training however he should train at a low intensity to allow his body to recover

Question 4

How could James benefit from warm weather training

Answer 4

It will allow James to train and prepare for his run without disruption and also improve temperature regulation which will be important during the event

Question 5

How does altitude training work

Answer 5

It involves aerobic exercise being performed high above sea level where the oxygen is thin. This forces the body to produce more red blood cells. On returning to a lower altitude the performer will have an advantage as they will be able to transport greater amounts of oxygen to the working muscles

Question 6

How could altitude training benefit James

Answer 6

It would improve his stamina

Question 7

What does specificity mean

Answer 7

When preparing for the 5 mile fun run James will need to train specifically for running with the same muscle groups and energy systems targeted

Question 8

Does progression mean

Answer 8

Workload needs to gradually increase to improve Jameses fitness levels

Question 9

What does overload mean

Answer 9

Should increase by no more than 10% per week to avoid over training. James could increase the frequency intensity or duration to make training more difficult

Question 10

Does reversibility mean

Answer 10

James gets injured or ill and stop straining his fitness levels will decrease and any gains will be lost

Question 11

The advantages of circuit training

Answer 11

You could easily set up a circuit
You can complete it inside or out
Can adapt the session to meet fitness levels
Train with friends to increase motivation

Question 12

Disadvantages of circuit training

Answer 12

Specialist equipment may be needed to progress further and add overload
Could be time-consuming to set up
Amount of space available may be limited

Question 13

Advantages of interval training

Answer 13

Allow him to work at a high intensity
Can improve his stamina and endurance
Can improve recovery time
Improve resistance to fatigue and lactic acid

Question 14

Disadvantages of interval training

Answer 14

As training is at a high intensity it may lead to overtraining and increase the risk of injury

Question 15

Advantages of weight training

Answer 15

Widely available in health clubs and gyms
Could target specific muscle groups
Could improve strength power and endurance

Question 16

Disadvantages of weight training

Answer 16

Will need knowledge to use weight safely
Can damage bone growth if used at a young age
James may need to pay fees to access gyms
Will need to use the correct techniques to prevent injury

Question 17

Advantages of Fartlek training

Answer 17

Can complete sessions with no specialist equipment
Can add variety to reduce boredom
Allows him to recover when exercising at lower intensities

Question 18

Disadvantages of Fartlek training

Answer 18

May require specialist equipment e.g. a heart rate monitor if he wants to accurately record intensity and progression
May need access to a gym

Question 19

Advantages of continuous training

Answer 19

does not need specialist equipment and could use bodyweight exercises
It can develop his basic level of fitness and cardiovascular endurance
It can be completed in many places including at home so it could be cheap

Question 20

Disadvantages of continuous training

Answer 20

He may require specialist equipment e.g. a heart rate monitor if he wants to accurately record progression
If using specialist equipment may need access to a gym

Question 21

How could interval training help James

Answer 21

He would work for a period of time and then rest for a period of time before repeating

Question 22

Could James overload interval training

Answer 22

Complete more repetitions
Complete more sets 
Increases speed
Increase distance covered
Decrease his rest time between repetitions

Question 23

How would circuit training help James

Answer 23

It would improve his muscular endurance and general fitness.

James and exercise at different stations with a focus on a certain muscle group

Question 24

How would weight training help James

Answer 24

It would improve his general fitness levels and increase his muscular endurance by lifting a low resistance with high repetitions

Question 25

How would James add overload to weight training

Answer 25

James get fitter he will need to overload his session by increasing the resistance or the amount of sets completed

Question 26

How would James use continuous training

Answer 26

Improve stamina/cardiovascular fitness. Continuous training would replicate the 5 mile run as it is completed at a constant pace and has no breaks

Question 27

How would James use Fartlek training?

Answer 27

Involving changing the terrain and pace without stopping. this may help James to develop a base level of fitness by allowing recovery periods in his training session – he could work hard for a short period of time to recover when working at lower intensities.

Question 28

What are the five different types of training methods that James could use to improve performance

Answer 28

Weight training, circuit training, interval training, Fartlek training, continuous training

Question 29

What is in the national healthy schools programme?

Answer 29

Physical activity, healthy eating, PSHE, emotional health and well-being

Question 30

What does the theme of physical activity ensure?

Answer 30

That James should have access to pe lessons and extracurricular opportunities such as outside visits and links to local sports clubs

Question 31

What does the theme of healthy eating ensure

Answer 31

That James should have access to a range of healthy food options throughout the day

Question 32

What does the theme of PSHE ensure

Answer 32

Through personal social and health education lessons James will become more aware of social issues and hygiene

Question 33

What does the theme of emotional health and well-being ensure

Answer 33

That Jameses physical system should include rewards behaviour and bullying policies to encourage a positive lifestyle

Question 34

How do you remember the training methods?

Answer 34

Fitness components are improved with commitment

Question 35

How does heat affect training

Answer 35

Heat affects the amount we perspire and therefore the amount of fluid and salt we lose If James trained in heat, it would help to control his body temp

Question 36

How does a high altitude affect training?

Answer 36

At high altitude the air is thinner with lower oxygen levels, this can hinder aerobic based events

Question 37

How can humidity affect training?

Answer 37

Humidity is the amount of water vapour in the air. High humidity affects the rate at which sweat evaporates from the skin surface, making it difficult to regulate our temperature