UNIT 4 ➜ SAC 3 - Training programs

Question 1

Resistance training - Muscular STRENGTH

Answer 1

Repetition max: 80-100%
Reps: 1-12
Sets: 1-6
Rep speed: Slow to moderate
Rest periods: 2-3 minutes between sets

Question 2

Resistance training - Muscular POWER

Answer 2

Repetition max: 30-60%
Reps: 1-12
Sets: 1-6
Rep speed: As fast as possible
Rest periods: 2-3 minutes between sets

Question 3

Resistance training - Muscular ENDURANCE

Answer 3

Repetition max: 40-60%
Reps: 15-25
Sets: 1-6
Rep speed: Slow to moderate
Rest periods: 1 minute

Question 4

List the 11 Training Principles

Answer 4

• Frequency
• Intensity
• Time/Duration
• Type
• Progression
• Diminishing returns
• Individuality
• Specificity
• Variety
• Detraining
• Overtraining

Question 5

Training methods for AEROBIC POWER

Answer 5

Long interval training
Continuous training
Fartlek training
HITT sessions

Question 6

Training methods for MUSCULAR POWER

Answer 6

Resistance training
Plyometrics training
Short interval

Question 7

Training methods for MUSCULAR ENDURANCE

Answer 7

Long interval training
Continuous training
Fartlek training
Resistance training

Question 8

Training methods for SPEED

Answer 8

Flexibility training
Short interval training
Intermediate interval training
**Resistance training

Question 9

Training methods for ANAEROBIC CAPACITY

Answer 9

Short interval training
Intermediate interval training
Fartlek training
**Resistance training
**HITT sessions

Question 10

Possible progressions you could apply to Training programs

Answer 10

NOTE: 2-10%
- Increased intensity
- Increase reps (add 1 rep)
- Increased duration of work efforts
- Decrease stability
- Decrease rest period

Question 11

Short interval session

Answer 11

2 sets of 6 reps
Run 5 secs at (95% Max HR)
25 seconds passive rest
Work-to-rest 1:5
3 min recovery between sets

Question 12

Intermediate Interval session

Answer 12

2 sets of 10 reps
Run 30 secs at 90% Max HR
90 second passive recovery
Work-to-rest 1:3
3 min rest between sets

Question 13

Continuous session

Answer 13

Jog at 75% of Max HR
Session time - 20 minutes

Question 14

Fartlek session

Answer 14

Jog 5 mins at 75% Max HR
Then surge for 1 min at 85% Max HR
Session time - 24 mins

Question 15

Resistance session - Muscular power
(Adapt this to the other Muscular components)

Answer 15

3 sets of 5 reps
50% RM - Fast contraction speed
3 minutes rest between each set

Question 16

List some Warm-up exercises

Answer 16

High knees, Side steps, Butt kicks, Great vine, Leg swings, Knee grabs

Question 17

List some Cool-down exercises

Answer 17

Shoulder stretch, Standing lunge, Standing quad stretch, Groin stretch

Question 18

List some Weights training/Resistance exercises

Answer 18

Bicep curls, Shoulder press, Tricep extensions, Kettle bell swings, Hammer curl

Lunges, Leg raises, Squats, Hamstring curls, Leg press

Question 19

List some Plyometrics exercises

Answer 19

Clap pushups, Burpees, Medicine ball slams, Lateral jumps, Squat jumps, Skaters, Box jumps etc.