TRAINING TO IMPROVE PERFORMANCE

Question 1

Aerobic training programs

Answer 1

Principles of training should be applied
FITT principle must be applied
Must be performed at least 3 times a week for adaptions to occur and longer than 20 mins
Intensity = within the aerobic threshold

Question 2

Measuring and monitoring aerobic training

Answer 2

adaptations can be to the cardiovascular system (stroke volume, heart rate, haemoglobin etc) or to the muscles (myoglobin, aerobic enzymes, mitochondria etc)

• can be measured with advanced technology
• usually measured using vo2 max
• beep test, 12 minute run

Question 3

What should warm up and cool down be?

Answer 3

• must be sport specific
• prepares the body and muscle for training/performance
• all types of stretching
• mentally prepare
• stimulate team communication and performance
• reduces risk of injury – muscles are more elastic and performance

cool down:

• regulate arousal levels
• remove lactic acid from muscles
• reduces heart rate to steady state
• reduces risk of injury

Question 4

What should a warm up be?

Answer 4

• Within a training session the warm up should be specific to the activities that are going to be completed in the session and the muscles being used.
• Often a warm up will begin with general whole body low intensity movements and become more specific throughout the warm up.

Question 5

What is the purpose of a warm up?

Answer 5

prepares the body for the session, improving performance, which during training means improved physiological adaptations, and promoting safety in the session.

Question 6

What should a cool down be?

Answer 6

• needs to be included in order to speed up recovery and help ensure good physiological adaptations occur.
• generally consists of low-intensity movements using the same muscle groups and body systems as were used during the training session.
• helps remove waste products, and fluid in order to decrease post-exercise oedema (swelling). - is a physiological recovery strategy that helps the athlete recover and adapt to training.

Question 7

What is continuous training?

Answer 7

repetitious movements with no changes in intensity - good for developing cardiovascular endurance in sports that are continuous e.g. marathon

Question 8

Continuous training example?

Answer 8

running 30 min at 70% - the closer you are to 85%, the closer your lactate inflation point, and better the adaptation is going to be

Question 9

What is interval training?

Answer 9

uses repetitions of speed or intensity work - longer work periods followed by shorter rest periods

Question 10

How do you measure and monitor aerobic training?

Answer 10

V02 max test and sub-max test like the beep test