OPTION 4. IMPROVING PERFORMANCE

Question 1

C/F continuous/uniform training

Answer 1

• The continuous or uniform method requires athletes to train for an extended period of time (a minimum of 20 minutes) without stopping for rest breaks.
• The exercise should be low intensity and sustained,
• Athletes ideally maintaining 70-85% of Maximum Heart Rate.

Question 2

r/ship/improvement/benefits continuous training

Answer 2

• Continuous training develops the cardiorespiratory endurance of an individual as well as their aerobic carrying capacity.
• improves sv
• improve haemoglobin levels

Question 3

example of continuous training

Answer 3

marathon running
cycling
swimming

Question 4

c/f fartlek training

Answer 4

consists of continuous exercise combined with change in intensity.

Question 5

e.g. of fartlek training

Answer 5

running and changing speed from walking to running to sprinting etc.

Question 6

what is the effect of training at your lactic inflection point

Answer 6

improved tolerance to lactic acid

Question 7

c/f long interval training

Answer 7

long interval training is when the athlete has long periods of higher workloads followed by a shorter rest period

Question 8

benefits of long interval training

Answer 8

• training at lactate inflection point will improve lactate tolerance
• improves cardiovascular endurance
• increases in aerobic enzymes and mitochondria

Question 9

define flexibility

Answer 9

flexibility is the range through which joints and body parts are able to move. flexibility training requires that muscles stretch or lengthen safely.

Question 10

c/f static flex

Answer 10

static stretching is a technique whereby a muscle is gradually lengthened and held in that position for 10-30 seconds.

Question 11

why is static stretching commonly used?

Answer 11

because it is safe and does not require the use of equipment

Question 12

why is static stretching good?

Answer 12

• good for sports where static poses are required

Question 13

example of static stretch

Answer 13

seated single-leg toe touch stretch

Question 14

c/f dynamic flex

Answer 14

slow and controlled movements through the full ROM

Question 15

e.g. dynamic stretch for a netballer

Answer 15

arm circles - mimics the motion of throwing the ball - game play

Question 16

benefits… of dynamic flexibility

Answer 16

increases core temp which is essential as it increases blood flow to working muscles which will deliver o2 and remove co2

muscle temperature- warm muscles are less likely to get injured, elongates the muscles decreases the injury risk

stimulates nervous system

Question 17

c/f ballistic flex

Answer 17

involves repeated movements of a bounce like nature

Question 18

e.g. ballistic flex

Answer 18

touching your toes with a bounce action

Question 19

Why can ballistic stretching be dangerous

Answer 19

athletes can push past the stretch reflex which can cause the muscle to tear off the bone. therefore only elite athletes must take part

Question 20

why is good warm ups essential?

Answer 20

• when Muscles are warm there is a decreased risk in injury

Question 21

what are some adaptations to flexibility training

Answer 21

• increased range of movement in joints
• reduced muscle tension
• increased muscle elasticity, resulting in less risk of injury
• improved posture
• enhanced performance in most physical activity
• ## DOMS- delayed onset muscle soreness

Question 22

what are some safe and potentially harmful flexibility training procedures

Answer 22

• choose exercises that are appropriate
• warm up to reduce risk of tears to muscle fibres
• cool down at end of sessions
• use correct techniques
• stretch slowly and controlled
• listen to your body
• breath normally