A.3 Response

Question 1

Training

Answer 1

Organised and repeated performance of structured exercise over a period of time goals in mind

Question 2

Undertraining

Answer 2

Not providing the body with enough stimulation for performance to improve, by training too infrequent or low intensity

Question 3

Overtraining

Answer 3

Training too often or extreem intensity over a prolonged period of time that can’t be phyiscally/mentally tolerated

Question 4

Overreaching

Answer 4

Pushing the body beyond it’s limits for a short period of time

Question 5

Principle: Specificity

Answer 5

To improve performance, training must be designed to match the sport’s demands

Question 6

Principle: Reversibility

Answer 6

If regular training stops or is reduced, fitness adaptations and performance gains will be lost over time

Question 7

Principle: Progressive overload

Answer 7

Gradually increasing the training demands on the body so it continues to adapt and improve
- (FITT)

Question 8

Principle: Recovery (rest)

Answer 8

Allows the body time to repair, adapt, and become stronger after training
- good sleep
- balanced diet (nutrition&hydration)
- rest between trainings

Question 9

Principle: Variety

Answer 9

Changing training methods to keep training interesting
- reduce boredom
- reduce overuse injuries

Question 10

Principle: Periodization

Answer 10

Planning of training in phases (cycles) to optimize performance and prevent overtraining

Question 11

What 3 phases are included in Periodization?

Answer 11

Transition (post-session)
Preparation (Pre-seassion)
Competition

Question 12

Transition (Post-seassion)

Answer 12

Allow athletes to recover physically and mentally while maintaining an acceptable level of physical fitness
- no longer than 5 weeks

Question 13

Preparation (Pre-season)

Answer 13

Prepares the athlete to maximize their performance for the competition phase
- lasts 3-6 months
- general & specific phase

Question 14

Preperation: General preparatory phase

Answer 14

Developing basic fitness and physical skills

Question 15

Preparation: Specific preparatory phase

Answer 15

Training more specific skills and techniques required for that sport
- taking part in lower competitions

Question 16

Competition phase

Answer 16

Maintain general physical condition and continue improve sport-specific skills and break down trainings

Question 17

What are the sub-phases of periodization?

Answer 17

Macrocycle
Mesocycle
Microcycle

Question 18

Macrocycle

Answer 18

Training programme for an entire year or season

Question 19

Mesocycle

Answer 19

A block of traning composed of several week-long microcycle

Question 20

Microcycle

Answer 20

A weekly training programme

Question 21

Baseline values and progress

Answer 21

knowing the athlete’s starting point and tracking their improvement over time

Question 22

Training status

Answer 22

Current level of fitness and experience with training

Question 23

Training programme consideration: Age

Answer 23

• Different age groups have different needs and limitations
• Programmes should be tailored to the individual’s age group to ensure effectivness

Question 24

Training programme consideration: Gender

Answer 24

• Biological males&females have different characteristics that affect training programme
• e.g. testosterone levels

Question 25

Training programme consideration: Menstrual cycle

Answer 25

Natural complex process where large changes in female sex hormones occur

Question 26

Four main constantly fluctuating hormones

Answer 26

- oestrogen - progesterone - luteinising hormone - follicle-stimulating hormone

Question 27

Menstration phase

Answer 27

- Level of oestrogen and progesterone are low, the uterus lining is shed - abdominal cramps - heavy bleeding

Question 28

Late follicular phase

Answer 28

- Time between the last day of menstration and ovulation - Follicle-stimulating hormone and luteinising hormone levels increase - Level of oestrogen rise while levels of progesterone reamin low

Question 29

Ovulation

Answer 29

- Oestrogen peacks just before ovulation - Progesterone levels begins to increase

Question 30

Luteal phase

Answer 30

- Time between ovulation and the start of mensturation - Progesterone is produced at a higher level

Question 31

Factors that lower immunity in athletes

Answer 31

- sleep deprivation - stress and anxiety - intensified training - poor nutrition

Question 32

Benefits of an active lifestyle

Answer 32

- help maintain body weight - improves sleep quality - improve mental health, reduce risk of anxiety and depression - improve cognitive functions

Question 33

Benefits of exercise and the immune system

Answer 33

- immune system helps us fight against viruses in harmony - lowering chances of infections - moderate exercise prevent risk of infections

Question 34

What are pathogens

Answer 34

microorganisms known to cause diseases within our body

Question 35

Stress and the immune system

Answer 35

short term stress increases preparation for danger/disease increasing immune function

Question 36

Relationship between activity level and immune system function J-shaped Model

Answer 36

relationship between exercise intensity and likelihood of URTIs moderate physical activity decreases the risk of infection compared to sedentary lifestyle. However, too intense training can increase the risk of infection

Question 37

Definition of sedentary lifestyle

Answer 37

Someone who doesn't do much exercise and

Question 38

What is a URTI infection

Answer 38

Upper respiratory tract infection, caused by an acute infection

Question 39

What is an acute infection

Answer 39

short term illness that beings rapidly and usually resolves quickly

Question 40

Relationship between activity level and immune system function S-shaped curve Model

Answer 40

Elite athletes may perform high intense training with no increase risk of URTIs rate

Question 41

Risk of an inactive lifestyle

Answer 41

- High risk of diseases - Obesity - Type 2 diabetes - Bad mental health

Question 42

What is hypokinetic disease

Answer 42

A disease associated with a sedentary or inactive lifestyle

Question 43

What is Cadiovascular disease (CVD)

Answer 43

A group of disorders of the heart and blood vessels

Question 44

Coronary heart disease (CHD)

Answer 44

- Leading cause of death worldwide - atherosclerosis is a hardening of arteries due to fat and cholesterol narrowing and blocking arteries - Cause heart attacks

Question 45

Obesity

Answer 45

An excess of body fat that endangers health

Question 46

Energy balance

Answer 46

The relationship between the energy you take and the energy you use

Question 47

Type 2 diabetes

Answer 47

- Doesn’t respond properly to insulin - High insulin & glucose value

Question 48

Definition of fatigue

Answer 48

A decline of performance due to a decrease in power output during physical activity

Question 49

Two main categories of fatigue

Answer 49

Central fatigue Peripheral fatigue

Question 50

What is central fatigue?

Answer 50

Decline in muscle performance caused by reduced nerve signals from the brain or spinal cord - Decreased strength and endurance

Question 51

What is peripheral fatigue?

Answer 51

Muscle fatigue caused by changes within the muscle, like low energy or waste buildup, reducing its ability to contract

Question 52

What is the role of pH in muscle fatigue?

Answer 52

Decrease in pH level due to build up of hydrogen ions leading to muscle acidosis and fatigue

Question 53

Why is the follicular phase optimal for training in woman

Answer 53

Rising estrogen levels increasing energy and muscle strength