Training

Question 1

Data which can be written down or measured with numbers

Answer 1

Quantitative

Question 2

Data which is descriptive and looks at the way people think or feel

Answer 2

Qualitative

Question 3

A scale used to assign numbers to how you feel, during or after exercise

Answer 3

The Borg Scale

Question 4

A fact

Answer 4

Objective

Question 5

An opinion

Answer 5

Subjective

Question 6

When the test actually measures what it sets out to do

Answer 6

Validity

Question 7

When the test can be repeated accurately

Answer 7

Reliability

Question 8

Identify the validity and reliability of the Multi-stage fitness test

Answer 8

> Validity = yes to a runner, no to a swimmer

> Reliability = yes if you check equipment and measure 20m accurately

Question 9

Three main stages of a warmup are…

Answer 9

1. Pulse raiser
2. Static stretches
3. Drills for that particular sport

Question 10

What are the different types of stretching?

Answer 10

1. Static (active or passive/external force)
2. Ballistic
3. PNF

Question 11

What are the physiological effects of a warm-up?

Answer 11

1. Reduces the possibility by injury
2. The release of adrenalin
3. Muscle temperature increases
4. An increase in the speed of nerve impulses
5. Inefficient movement of joints
6. Mental rehearsal
7. Supplies of adequate blood flow to the heart
8. Rehearsal of movement

Question 12

What is the importance of a cool down?

Answer 12

Light exercise keeps the heart elevated so allow any remaining oxygen to oxidize any lactic acid that remains. Allows the skeletal muscle pump to keep working which maintains venous return and prevents blood from pooling in the veins.

Question 13

Benefits of a cool down

Answer 13

Reduces the effect of DOMS and maintains venous return and removes lactic acid

Question 14

Principles of training are:

SPORR

Answer 14

Specificity
Progressive Overload
Reversibility
Recovery

Question 15

FITT stands for…

Answer 15

Frequency = how OFTEN you train
Intensity = how HARD you train
Time = how LONG each session is
Type = what FORM of exercise

Question 16

a big period which involves a long-term performance goal (e.g. four-year goal to the Olympics)

Answer 16

Macrocycles

Question 17

a 4-12 week period of training with a particular focus (e.g. a component of fitness as their focus)

Answer 17

Mesocycles

Question 18

a few days/weeks of training that is repeated throughout the length of the mesocycle

Answer 18

Microcycle

Question 19

A reduction in the volume of training prior to a major competition

Answer 19

Tapering leading to a peak performance

Question 20

Describe continuous training

Answer 20

Aims to develop aerobic power and stamina which involves low intensity exercise for long periods of time without rest intervals (e.g. swimming, jogging, cycling). Results in an improvement in cardiovascular and respiratory systems

Question 21

Who would use continuous training?

Answer 21

A marathon runner as predominately use their aerobic system when competing, which continuous training develops

Question 22

Describe Fartlek training

Answer 22

Where the pace of the run is varied to stress the aerobic system and the anaerobic glycolytic system through high intensity bursts of exercise. Much more demanding than continuous and will improve an individual’s stamina and recovery times.
JOG-SPRINT-WALK

Question 23

Who would use fartlek training?

Answer 23

A games player (e.g. football) as they are continuously changing speeds during the match and rely on their aerobic and anaerobic energy systems

Question 24

Describe Interval training

Answer 24

High intensity work followed by rest periods which can be adapted to suit a variety of anaerobic needs

Question 25

Who would use interval training?

Answer 25

Elite athletes who are trying to improve their anaerobic power

Question 26

Describe circuit training

Answer 26

A series of set ‘stations’ focusing on specific muscle groups through a range of exercises - it helps to build fitness levels of the performer and is easily adaptable. The number of stations, variety of stations, number of repetitions and time spent at each station and resting needs to be considered by the performer

Question 27

Who would use circuit training?

Answer 27

Anyone what at any stage of learning who wants to develop their general fitness level and body conditioning

Question 28

Describe weight training

Answer 28

Involves a series of resistance exercises through the use of free weights or machines which tend to be described in terms of sets and repetitions

Question 29

Who would use weight training?

Answer 29

Any performer wishing to build their muscular strength. More specifically, it is used by weight lifters and power athletes (e.g. boxers)

Question 30

What is PNF?

Answer 30

A series of isometric contractions where the muscle spindles (how far a muscle is being stretched) and Golgi tendons (tension a muscle is under) are detected and allow further stretching to occur (as Golgi tendons override other impulses sent)