training

Question 1

principles of training

Answer 1

SPORT
- specificity
- progression
- overload
- reversibility
- tedium

Question 2

principles of overload

Answer 2

FITT
- frequency
- intensity
- time
- type (method of training)

Question 3

what are dangers of overtraining

Answer 3

• overuse injury
• fatigue

Question 4

explain specificity

Answer 4

• type of activity to improve
• adapted for individual

Question 5

explain progression

Answer 5

• body adapts to training, moves to next level of fitness

Question 6

explain overload

Answer 6

• level of training raised to level higher than normal
• body adapts to extra demands

Question 7

explain reversibility

Answer 7

• training effects reversible
• if training reduced/stopped, deterioration in COF
• muscle atrophy may occur

Question 8

explain tedium

Answer 8

• boredom
• training must be useful and interesting

Question 9

explain frequency

Answer 9

• how often to train

Question 10

explain intensity

Answer 10

how hard to train

Question 11

explain type

Answer 11

activity must be useful and enjoyable

Question 12

explain time

Answer 12

how long to train for

Question 13

describe continuous training

Answer 13

• exercise continuously without rest periods
• must be sustained >20 min
• 60-80% max HR
• methods: run, swim, cycle, row

Question 14

advantages of continuous training

Answer 14

• does not require much equipment
• easy to overload
• easy to measure progress
• develop aerobic fitness
• training directly linked to event

Question 15

disadvantages of continuous training

Answer 15

• does not help anaerobic fitness
• does not help ability to sprint
• easy to become demotivated
• boring
• danger of overuse injuries

Question 16

describe weight training

Answer 16

• use free weights and machines
• reps completed in sets with rest periods between each set
• high weight, low reps = strength
• low weight, high reps = endurance

Question 17

advantages of weight training

Answer 17

• improves muscular strength/endurance/power
• easy to overload
• easy to set targets
• improves bone density

Question 18

disadvantages of weight training

Answer 18

• equipment expensive
• good technique required to prevent injury
• specialist equipment may be needed
• spotter needed to work safely
• does not work on cardio endurance

Question 19

describe fartlek training

Answer 19

• variations of speed and terrain
• increase cardio endurance
• intensity monitored using Borg’s RPE scale

Question 20

advantages of fartlek

Answer 20

• require little equipment
• variation means tedium less likely to occur
• suitable for games players who change pace constantly

Question 21

disadvantages of fartlek

Answer 21

• intensity hard to monitor
• difficult to apply overload
• RPE scale is subjective

Question 22

describe plyometric training

Answer 22

• explosive exercises used to improve power
• must include eccentric/pre-loading phase
• rest periods help maintain intensity

Question 23

advantages of plyos

Answer 23

• can be done without specialist equipment
• variety of exercises prevent tedium
• easily adapted to suit individual needs

Question 24

disadvantages of plyos

Answer 24

• injury risk due to high forces involved
• no improvement in aerobic fitness

Question 25

describe circuit training

Answer 25

- perform diff exercises at stations in sequence - rest periods can be included between stations - stations can be assigned to improve diff components of fitness

Question 26

advantages of circuit training

Answer 26

- easily adapted to individual needs - variety limits tedium - skill stations can also be included

Question 27

disadvantages of circuit training

Answer 27

- require lot of equipment - takes a long time to set up and complete

Question 28

describe HIIT

Answer 28

- periods of intense work followed by rest periods - rest allows lactic to be removed and high intensity to be sustained - can be adapted for range of diff activities

Question 29

advantages of HIIT

Answer 29

- easily adapted for diff activities and fitness levels - require little specialist equipment

Question 30

disadvantages of HIIT

Answer 30

- can become tedious - very physically demanding (high motivation required) - overexertion

Question 31

describe high altitude training

Answer 31

- specialised training at over 5000ft above sea level

Question 32

why do high altitude training

Answer 32

- increase in RBC count - endurance (aerobic) performance improves

Question 33

disadvantages of high altitude training

Answer 33

- unable to maintain training intensity - inability to access high altitudes - negative impact on immune system - dizziness and nauseq

Question 34

phases of warm up

Answer 34

1. pulse raiser 2. dynamic stretching 3. skill familiarisation

Question 35

phases of cool down

Answer 35

1. gradual decrease in pulse 2. stretches

Question 36

physiological benefits of warm up

Answer 36

- increased O2 delivery to working muscles - increase body temp - increase in flexibility = less injury - increase joints ROM

Question 37

psychological benefits of warm up

Answer 37

- raises arousal - prepare mentally for demands of comp - focus mind on skills and techniques required by activity

Question 38

physiological benefits of cool down

Answer 38

- maintain delivery of O2 to working muscles - lactic acid removed and O2 debt paid back faster - stretches reduce stiffness and soreness, reduce injury risk

Question 39

psychological benefits of cool down

Answer 39

- provide time to reflect - calms body and mind and help transition back to daily life