Training Methods Part 2

Question 1

What is the repetition maximum and range for improving muscular strength?

Answer 1

60-70%, 8-12

Question 2

What is the repetition maximum and range for improving muscular hypertrophy?

Answer 2

70-85%, 8-12

Question 3

What is the repetition maximum and range for improving muscular power?

Answer 3

30-60%, 3-6

Question 4

What is the repetition maximum and range for improving muscular endurance?

Answer 4

40-60%, 15-25

Question 5

What is the repetition speed and rest periods for improving muscular strength?

Answer 5

Slow to moderate, 2-3 minutes between sets

Question 6

What is the repetition speed and rest periods for improving muscular hypertrophy?

Answer 6

Slow to moderate, 1-2 minutes between sets

Question 7

What is the repetition speed and rest periods for improving muscular power?

Answer 7

As fast as possible, 2-3 minutes between sets

Question 8

What is the repetition speed and rest periods for improving muscular endurance?

Answer 8

Slow to moderate, 1 minute between sets

Question 9

When are slow and fast twitch fibres recruited?

Answer 9

Slow twitch fibres are recruited at low intensities, fast twitch fibres are recruited as intensity increases to maximal levels

Question 10

What is running speed a combination of?

Answer 10

Stride frequency and stride length

Question 11

How will stride frequency improve and what are some drills to improve it?

Answer 11

It will improve as more contact is made with the ground, training drills include downhill running and speed ladders

Question 12

How is stride length developed?

Answer 12

By improving leg strength to allow longer strides to be taken

Question 13

What does plyometrics training require and involve?

Answer 13

Muscles to rapidly contract, involving a rapid eccentric contraction using stored elastic energy, followed by a rapid concentric contraction

Question 14

What does plyometrics training improve?

Answer 14

Speed, agility and power by improved neural pathways and more efficient fibre recruitment

Question 15

How does plyometrics training improve running efficiency?

Answer 15

It generates more bound per foot contact

Question 16

What does circuit training involve?

Answer 16

Performers rotating through different activity stations, which trains multiple fitness components but there are no large, single component gains

Question 17

Why should you use a focused, structured, individualised training program?

Answer 17

It can increase your effective use of oxygen, help your body work at higher intensities for longer and lead to physical changes in the muscles

Question 18

What are fixed-time circuits?

Answer 18

The most common type of circuit, where performers complete as many repetitions of an exercise at each station in the allotted time

Question 19

What are fixed load circuits?

Answer 19

When every performer completes a pre-determined number of receptions at each station

Question 20

What are individual load circuits?

Answer 20

50-75% of the maximum number of repetitions that a performer can complete at each station will be done during 60 seconds