Training Methods

Question 1

quantitative

Answer 1

factual information and numerical values

statistically analysed

Question 2

qualitative

Answer 2

subjective- feelings, emotions and opinions

make judgments on scores

Question 3

objective

Answer 3

based on facts and is measurable

Question 4

subjective

Answer 4

based on personal assumptions, assumptions, interpretations and beliefs

Question 5

validity

Answer 5

if the test measures what its set out to measure

fitness testing- is the test sports specific

Question 6

reliability

Answer 6

test produces results that are consistent, test can be repeated and will get the same results 
considerations to be reliable
-standardised
-tester should be experienced
-sequencing of tests

Question 7

warm up

Answer 7

pulse raiser
stretching
familiarisation exercise eg passing a ball

Question 8

ballistic stretching

Answer 8

swinging or bouncing movements to push body part further
greater flexibility/ ROM at a joint
risk of injury if not trained properly

Question 9

static stretching

Answer 9

stretching while not moving- can be active or passive

held in a position for 30 seconds

Question 10

benefits of warm up

Answer 10

decrease risk of injury as it increases elasticity of muscle tissue
release of adrenalin increases HR
increase body temp
mental rehearsal and stress management 
release synovial fluid

Question 11

benefits of cool down

Answer 11

prevents blood pooling
reduces effects of DOMS
removes lactic acid
maintains venous return

Question 12

periodisation

Answer 12

dividing training year into specific sections for a specific purpose

Question 13

macrocycle

Answer 13

long term planning eg a year
preparation phase- general conditioning and development of base levels of fitness
competition phase- refinement of skills and maintain fitness levels
transition period- rest and recovery

Question 14

mesocycle

Answer 14

4-12 weeks of training with a particular focus

Question 15

microcycle

Answer 15

periods of a week or a couple of days, repeated throughout a mesocycle

Question 16

tapering/ peaking

Answer 16

reducing the volume/intensity of training before an important competition
planning and organising training so that the athlete peaks at the time of competition is known as peaking

Question 17

continuous training

Answer 17

develops aerobic endurance/ power
low intensity aerobic exercise eg jogging
improvements in cardiovascular and respiratory systems
greater ability to take up and transport o2
(higher vo2 max)

Question 18

fartlek training

Answer 18

develops aerobic endurance/ power
pace of exercise is varied to train aerobic system (long duration) and anaerobic for the high intensity bursts
improves stamina and recovery times

Question 19

interval

Answer 19

anaerobic power
periods of high intensity exercise followed by rest periods
can be adapted to suit different anaerobic needs
-duration/ intensity of work interval
-duration of rest period
-duration of whole session
-number of work/rest intervals

Question 20

circuit training

Answer 20

sets of exercises at different stations
can be changed to be appropriate for any muscle group and aspect of fitness
mostly used for muscular endurance

Question 21

PNF

Answer 21

advanced stretching technique
stretch position is held by something other than agonist eg another person
increases flexibility and ROM

Question 22

weight training

Answer 22

develops muscular strength
free weights or fixed weight machines
work out 1RM
strength = high weight low reps
endurance= low weight high reps (50% 1RM)