Preparation To Maintain/ Enhance Performance

Question 1

Quantitative data

Answer 1

Data that contacts facts or numbers

Question 2

Qualitative data

Answer 2

data that is descriptive and looks at the way
people think or feel

Question 3

Objective data

Answer 3

Facts and figures

Question 4

Subjective data

Answer 4

Opinion

Question 5

Validity

Answer 5

when the test actually measures what it sets out to measure

Question 6

Reliability

Answer 6

the test can be repeated accurately

Question 7

What is the first stage of a warm up

Answer 7

perform some kind of cardiovascular exercise such as jogging, gently increasing your heart rate.

Question 8

What is the second stage if a warm up

Answer 8

stretching/flexibility exercises, especially with the joints and muscles that will be most active during the training session. The type of stretching used will depend on the activity

Question 9

What is the third stage of a warm up

Answer 9

movement patterns that are to be carried out, for example, practising shooting in basketball or netball and dribbling in hockey or football.

Question 10

What is static stretching

Answer 10

when the muscle is held in a stationary position for 30 seconds or more

Question 11

What is active static stretching

Answer 11

involves the performer working on one joint, pushing it beyond its point of resistance, and lengthening the muscles and connective tissue surrounding it.

Question 12

What is passive static stretching

Answer 12

This is when a stretch occurs with the help of an external force, such as a partner, another part of your body, gravity or a wall.

Question 13

What is Ballistic stretching

Answer 13

performing a stretch when swinging or bouncing movements to push a body even further.

Question 14

What are the physiological effects of a warm up

Answer 14

It reduces the possibility of injury by increasing the elasticity of muscle tissue

● The release of adrenalin will increase heart rate and dilate capillaries. This allows more
oxygen to be delivered to the skeletal muscles.

● Muscle temperature increases and this will first enable oxygen to dissociate more easily from
haemoglobin and, second, allow for an increase in enzyme activity, making energy readily
available through better chemical reactions

● An increase in the speed of nerve impulse conduction allows us to be more alert, improving
reaction time

● It allows efficient movement of joints through an increased production of synovial fluid

● It allows for rehearsal of movement, so the performer is practising the same skills they use in
their activity

● It facilitates mental rehearsal, stress or anxiety reduction and psychological preparation

● It supplies an adequate blood flow to the heart to increase its efficiency

Question 15

What’s a cool down

Answer 15

takes place at the end of exercise. It consists of some form of light exercise to keep heart rate elevated.

Question 16

What’s the physiological effects of a cool down

Answer 16

A cool-down can have the following physiological effects: · It keeps the skeletal muscle pump working

· It maintains venous return

· It prevents bloody pooling in the veins
It limits the effect of DOMS (delayed onset of muscle soreness) · It removes lactic acid

· It reduces heart rate and body temperature

Question 17

What are the principles of training

Answer 17

SPORR

Specificity - make sure the training you do is relevant for your chosen activity/sport.

Progressive overload

Reversibility

Recovery

Question 18

To improve performance what principles need to be applied

Answer 18

FITT

Frequency - increase the number of training sessions, increase the work period or number of sets, and decrease the number of rest periods

Intensity - improve you must train harder.

Time - spend training, so this needs to gradually increase and rest periods need to decrease

Type - Using different forms of exercise
maintains motivation, but the type chosen needs to be relevant to your activity.

Question 19

What is periodisation

Answer 19

dividing the training year into specific sections for a specific purpose.

It involves dividing the year into blocks or sections where specific training occurs. Periodisation comprises three cycles: macrocycle, mesocycle and microcycle.

Question 20

What is the macro cycle

Answer 20

involves long-term planning.

It is made up Of three periods

The preparation period involves general conditioning and the development of fitness levels.

The competition period is where the performer refines skills and techniques, as well as maintaining fitness levels.

The transition period is the rest and recovery stage. This phase allows the athlete to recharge physically and mentally and ensures an injury-free start to the forthcoming season.

Question 21

What’s is the mesocycle

Answer 21

usually a 4-12 week period of training with a particular focus such as developing a component of fitness for example Muscular Strength

Question 22

What is the microcycle

Answer 22

planning for a week, a few days or an individual training session

This is repeated throughout the length of the mesocycle.

Question 23

What is tapering

Answer 23

reducing the volume and/or intensity of training prior to competition

Question 24

What is peaking

Answer 24

planning and organising training so a performer is at their peak both physically and mentally for a major competition

Question 25

What’s continuous training

Answer 25

involves low-intensity exercise for long periods of time without rest intervals,

Develops aerobic endurance

improvements in the cardiovascular and respiratory systems take place, which increases the ability to take up, transport and use oxygen more effectively.

Question 26

What is Fartlek training

Answer 26

the pace of the run is varied to stress both the aerobic energy system due to its continuous nature and the anaerobic energy system through the high-intensity bursts of exercise.

Question 27

What is interval training

Answer 27

It is a form of training in which periods or intervals of high-intensity work are followed with recovery periods

Used to improve anaerobic power

Question 28

When planning an interval training session what do you need to take into account

Answer 28

· Duration of the work interval
· Intensity or speed of the work interval
· Duration of the recovery period
· Number of work intervals and recovery periods

Question 29

What is circuit training

Answer 29

the athlete performs a series of exercises at a set of stations, it is important to decide on the number and variety of stations, the number of repetitions or amount of time spent at each station and the length of the rest interval.

Tends to be used for muscular endurance

Question 30

What is weight training

Answer 30

It involves doing a series of resistance exercises through the use of free weights or fixed-weight machines, which tend to be described in terms of sets and repetitions.

develop muscular strength.

Question 31

What is Proprioceptive neuromuscular facilitation (PNF)

Answer 31

It is a form of passive stretching, where the stretch position is held by something other than the agonist muscles, for example, a partner or a wall.

It is an advanced stretching technique.

the muscle is isometrically contracted for a period of at least ten seconds. It is then relaxed and stretched again, usually increasing the range of motion.