Training Programmes

Question 1

What must a training plan be? What must it consider

Answer 1

Systematic
Must consider the demands of the activity, needs, preferences and ability of the performer

Question 2

What questions should we ask to consider the individual needs of the performer

Answer 2

What is there initial level of fitness?
How old are they?
Are they male of female?
Why do they want to train?
What are their aims or motivation?

Question 3

What principles of training should a training programme be applied to

Answer 3

Specificity
Progression
Overload
Reversibility
Recovery

Question 4

How can you achieve overload in an exercise programme

Answer 4

FITT principle
Frequency
Intensity
Time
Type

Question 5

What is frequency (FITT)

Answer 5

How often you train

Question 6

What is intensity (FITT)

Answer 6

How hard you train

Question 7

What is time (FITT)

Answer 7

How long you train for

Question 8

What is type (FITT)

Answer 8

The kind of training you do

Question 9

Why do we need to calculate maximum heart rate? What is the equation

Answer 9

To figure out what energy system you want to train in
MHR = 220 - age of performer

Question 10

What % should you work in to train your aerobic system

Answer 10

60-80%

Question 11

What % should you work in to train your anaerobic system

Answer 11

80-90%

Question 12

Why does the precise % you train at vary for different performers

Answer 12

It depends on the performers level of fitness
Unfit performers would improve their level of aerobic fitness by working at 60% of their MHR whereas a more experienced performer would train at 80% of their MHR

Question 13

What does working at 80-90% increase

Answer 13

Strength and power

Question 14

What happens to a performer as they reach 90% of their max heart rate? Why

Answer 14

It takes longer for them to recover because more lactic acid will build up

Question 15

What does working at 60-80% increase

Answer 15

Stamina and aerobic endurance

Question 16

Why can performance last much longer in the aerobic zone

Answer 16

Because lactic acid is not produced as oxygen is available

Question 17

What should be included for a good training plan

Answer 17

Warm up and cool down
Individuality
Moderation
Periodisation

Question 18

How is individuality taken into account? Why should it be considered

Answer 18

Good coaches look at and consider a specific performers needs
This is because what may work for one performer may not work for another

Question 19

Why should a training plan be done in moderation? What does this ensure

Answer 19

To prevent over training - muscle fatigue, illness and injury
This ensures adequate recovery time

Question 20

What is periodisation

Answer 20

It considers the time between preparation, competition, recovery/transition for optimal performance