Training Programs 2.1

Question 1

Cardiovascular Endurance

Answer 1

The hearts ability to deliver blood to working muscles and their ability to use it

It is the ability of the circulatory and respiratory systems to make ATP using oxygen

Aerobic power allows sub-maximal efforts for an extended period of time

Question 2

Muscular Strength

Answer 2

Ability to express force

Maximum strength is the max amount of force produced in one contraction (1RM)

Question 3

Muscular Endurance

Answer 3

Muscles capacity to continue contracting for a period of time while experiencing fatigue

Contractions of muscles create pressure that cause surrounding blood vessels to become blocked. This limits the amount of oxygen reaching the muscles resulting in fatigue

Question 4

Flexibility

Answer 4

Range of motion

Flexibility exercises help stretch muscles protect against injury and allow the maximum range of motion for joints

Question 5

Body Composition

Answer 5

This refers to body size such as height length and girths and distribution of muscle to body fat.

How it is applied depends on the requirements for each sport and for position

Question 6

Agility

Answer 6

Ability to change direction quickly and accurately

Question 7

Speed

Answer 7

Movement from one point to another in the fastest possible time

Question 8

Balance

Answer 8

Maintenance of the bodies state of equilibrium

Dynamic or static

Question 9

Co ordination

Answer 9

When a motor skill is performed fluently and effectively

Question 10

Reaction time

Answer 10

Is the time between receiving a stimulus and starting response

Question 11

Training session

Answer 11

All sessions should contain 
Warm up 
Skill phase 
Conditioning phase 
Cool down

Question 12

Warm up phase

Answer 12

Prepare the body for competition or conditioning exercise

Reduce the possibility of joint or muscle injury or soreness

Warm up should be related specifically to the activity that follows. Should include

Continuous activity
Light resistance exercises
Flexibility such as dynamic stretches

Question 13

Physiological responses to warm up

Answer 13

Increase in blood flow to the muscles as small blood vessels dilate
Local temp increases

Increased heart rate and respiratory rate making it easier to switch to aerobic energy production.

increased in speed and force of contraction of the muscles

The increased temperature increases the enzyme activity within the muscle fibre

Warming up alerts the nervous system therefore preparing you u and psychologically for strain

Question 14

Conditioning/ skill phase

Answer 14

During the conditioning phase the specific fitness components for a particular sport are developed. Skill development focuses on specific skill sets and team work

Question 15

Cool down

Answer 15

Cool down tapers off after the completion of a workout

A continuation of activity at a reduced intensity

Should include static stretching

Cool down prevents venous pooling, the heart pumps blood at a rapid rate. If workouts end sudddenly the muscles no longer contract and help propel blood back to the heart so blood may pool in veins and tissue

Question 16

Principles of training

Answer 16

Training methods 
Content of each training session 
Rate of improvement 
Level of motivation 
Effectiveness of program

Question 17

Specificity of training

Answer 17

“You get what you train for”

Must stress physiological systems to achieve specific training adaptations relevant to the sport

Question 18

Progressive Overload

Answer 18

Improvement occurs as the body adapts to stress

Progressive overload requires you to stress your body above current capacity

Each time body adapts intensity should be increased further

Overload by increasing 
Distance 
Duration 
Frequency 
Intensity

Question 19

Frequency

Answer 19

# session per week 
More session = greater improvement 
Maintenance 2 x 30 min per week 
Improvement 3x30 min per week 
Increased aerobic capacity 4-5 sessions per week

Question 20

Intensity

Answer 20

How hard session is

Indicators of intensity include target heart rates, energy expenditure, rate perceived exertion. Most accurate is oxygen consumption and blood lactate levels

Question 21

Duration

Answer 21

Length of training program or length of session

Minimum 6 weeks to see effects

Aerobic 12 weeks
Anaerobic 8-10 weeks

Question 22

Detraining / reversibility

Answer 22

Use it or lose it

Biological adaptations that are produced by training will be reversed if training ceases

Aerobic losses are more rapid that aerobic

5 months endurance training can be lost in 6-8 weeks

Question 23

Variety

Answer 23

Relates to varying the training program to maintain motivation

Type of training
Training venue
Intensity
Training group

Question 24

Diminishing returns

Answer 24

The law of diminishing returns states that the gains in fitness become smaller and smaller overtime as your fitness increases

Gains are rapid early in programs and when lower fitness levels

Question 25

Individuality

Answer 25

The individuality of training principles dictates that training should be adjusted to individual athletes characteristics and needs. Different characteristics include: 
Age 
Gender 
Fitness 
Stage of skill development 
Previous experience 
Previous injury 

This capitalised strengths and strengthens weaknesses

Question 26

Cross training

Answer 26

Cross training is an exercise protocol using various modes of training that differ from an athletes main sport.

Question 27

Calisthenics

Answer 27

A form of strength training consisting of a variety of movements that exercise large muscle groups. These exercises are performed rhythmically and with minimal equipment as body weight exercises

Question 28

TRX

Answer 28

Total body resistance exercise

Is a form of suspension training which uses specific equipment. It uses body weight exercises.

Question 29

Continuous training method

Answer 29

Continuous training is a form of exercise that is performed at a continuous intensity and doesn’t involve rest periods

Question 30

Plyometric

Answer 30

lyometric Training is exercise that entails exerting the maximum amount of force a muscle can produce over a short period\burst of time. This is done with the overarching goal of increasing speed and power.

Question 31

Circuit training

Answer 31

Circuit training is a form of workout that cycles between different exercises typically consisting of 6-12 exercises. The aim is to target multiple different muscle groups in a short period of time for an efficient workout that takes minimal time. ​

Question 32

HITT

Answer 32

HITT alternates between periods of intense aerobic exercise followed by periods of rest

High intensity interval training

Question 33

Flexibility (training method)

Answer 33

Range of motion in the musculoskeletal system