Physical Training

Question 1

What are the main components of fitness?

Answer 1

• Agility
• Balance
• Cardio-vascular endurance
• Co-ordination
• Speed
• Strength

Question 2

Why are fitness tests carried out?

Answer 2

• Identify strength and weaknesses
• Show a starting level of fitness
• To provide variety to a training programme

Question 3

What are the principles of training?

Answer 3

• Specifity
• Progressive Overload
• Reversibility
• Tedium
• Frequency
• Intensity
• Time
• Type

Question 4

What is the calculation for the aerobic training zone?

Answer 4

(0.6 x maximal heart rate) to (0.8 x maximal heart rate)

Question 5

What is the calculation for the anaerobic training zone?

Answer 5

(0.8 x maximal heart rate) to (0.9 x maximal heart rate)

Question 6

What intensity should you be working at for strength/power weight training?

Answer 6

Above 70 percent of one rep max, you should do 3 sets of 4-8 reps

Question 7

What intensity should be working at for muscular endurance weight training?

Answer 7

Below 70 percent of your one rep max, you should do 3 sets of 12-15 reps

Question 8

What precautions can be taken to prevent injury?

Answer 8

• Warm up
• Appropriate clothing
• Use correct technique

Question 9

How does high altitude training work?

Answer 9

• There is less oxygen at high altitude so the body adapts by making more red blood cells to carry oxygen
• This becomes an advantage to endurance athletes when they return to sea level to compete

Question 10

What should a cool-down include?

Answer 10

• A light jog to maintain heart and breathing rates
• Gradual reduction of intensity of the exercise
• Stretching

Question 11

What is fartlek training?

Answer 11

Speed training

Question 12

What is plyometrics?

Answer 12

Takes form of bounding or jumping to improve power