Training Programs

Question 1

3 phases of a training program

Answer 1

1. prepartory phase
2. competiotion phase
3. transition phase

Question 2

what is done during the preparatory phase?

Answer 2

emphasis on improving energy systems and fitness components. fitness and skill based. aerobic/strength training. High volume low intensity

Question 3

what is done during the competition phase

Answer 3

maintain fitness, refine skills, focus on strategy and recovery

Question 4

what is done during the transition phase

Answer 4

provide athlete with a physiological and psychological break. 2 times per week for maintanence, leisure and variety

Question 5

what is peaking?

Answer 5

• psychologically and phisologically prepared
• reduce training volume by decreasing frequency and duration but maintain intensity sotraining stays specific

Question 6

Tapering

Answer 6

reduction in total training volume (frequency and duration)
not appropriate for sports w weekly competitions

Question 7

Benefits of tapering

Answer 7

• psychological and physiological break
• time for injuries to be treated
• replenishment of fuels
• ^ RBC volume
• repair of muscle micro trauma

Question 8

3 Phases of a training session

what do they include also

Answer 8

WARM-UP: general, dynamic range of motion, sport specific
CONDITIONING: skill development, fitness conditioning
COOL DOWN: active or passive?

Question 9

Benefits of a warm-up

Answer 9

• prepare the body both physically and mentally
• increase core body temp, delivery of o2 to the muscles
• decrease o2 deficit
• ^ nutrient delivery/fuels to the muscles
• replicate movements performed in a game

Question 10

Order of priority in a training session

Answer 10

• sprint and speed dwork first while athlete isnot fatigued
• strength and power next while fatigue levels are low
  -aerobic activities + development of muscular endurance last

Question 11

purpose of a cool down

Answer 11

allows athlete to return to pre- exercise levels as rapidly as possible. same intenisty and duration as the warm-up. first stage of the athletes recovery

Question 12

Physiological strategies to monitor and record training.

Answer 12

provides info about the body’s physical functioning
- energy levels
- heart rate responses @ rest, exercise + recovery
- muscle soreness
- sleep (quality and quantity)

Question 13

Psychological strategies to monitor and record training.

Answer 13

provides an understanding of mental readiness. thoughts, feelings, emotional + motivational variables
- confidence levels
- arousal levels
- stress levels
- goal setting

Question 14

sociocultural strategies to monitor and record training.

Answer 14

provides info about the broader social, cultural and environmental factors that contriute to performance.
- temp and weather conditions
- training time and day
- type of training
- place/location of training
- training partners

Question 15

The training diary

what is it and what does it do?

Answer 15

detailed account of the tyoe, duration of training and psychological and physiological records allowing the training diary to…
- monitor injuries and stuff
- manage training load ensuring the athlete X overtrain
- understand when to apply progression
- set goals + periodise training
- monitor physiological and psychological responses to training

Question 16

benefits of foam rolling

Answer 16

• increase ROM
• decrease muscle tension
• decrease risk of injury
• may decrease DOMS via aligning of muscle fibres
• may assist in removing metabolites

Question 17

benefit of static stretching

Answer 17

• aligns the muscle fibres
• can release stress and tension
• reduced impact of DOMS
• reduce liklihood of injury

Question 18

digital activity trackers

3 pos and 3 neg

Answer 18

ADV: can measure almost any form of physical activity
- can measure sedentary behaviour
- can be personalised for the individual
DIS: costly
- does not automatically meausre the type of activity
- not always accurate

Question 19

FITT principles

what does it stand for

Answer 19

Frequency: how often you exercise
Intensity: how hard you exercise
Time: how long you exercise for
Type: what kind of exercise
Variety, Progress, Reversability, Maintanence, Diminishing returns

Question 20

FITT Principles

Answer 20

Frequency: how often
Intensity: how hard
Time: how long
Type: what kind
variety, progress, reversability, maintanence, diminishing returns

Question 21

Frequency

Answer 21

2x a week to maintain
3x week to improve
minimum of 6 weeks to improve a fitness component

Question 22

Intensity

Answer 22

Percieved effort/ %hrm

Question 23

Time

Answer 23

• 20 minutes is the minimum duration of an aerobic sessoin
• 6 weeks minimum time required for a training program

Question 24

Type

Answer 24

Training with the crrect training methods ensure the correct energy systems and fitness components are trained. Resulting in improvements and progression for the athlete

Question 25

Progression

Answer 25

• only change one variable at a time by no more than 10%
• maintain recovery b/w sessions

Question 26

Aerobic Power training methods

Answer 26

continuous training, fartlek training, long interval training

Question 27

Continuous training

Answer 27

jogging, cycling, swimming for a minimum ofn20 minutes. Least demanding and forms a basis for long interval and fartlek training

Question 28

Fartlek training

Answer 28

higher and lower intensities completed throughout the activity

Question 29

long interval training

Answer 29

involves alternating higher intensity work periods and rest periods (1:1 work:rest)