Aerobic, strength and flexibility training

Question 1

Flexibility training causes the stretch r_______ to be reduced.

Answer 1

reflex

Question 2

Which training method to develop flexibility includes range of movement with MOMentum? ROM WITH MOM

Answer 2

Ballistic

Question 3

Name the training cycle and duration that involves a long term goal e.g. swimmer aiming to PB for the championships in a years time

Answer 3

Macrocycle (1 Year)

Question 4

Name the method of evaluating (tests for) maximum strength. 2 answers

Answer 4

1. 1 Rep Max Test

2. Hand Grip Dynamometer

Question 5

Which training method has the quickest flexibility gains?

Answer 5

PNF

Question 6

Name the method of evaluating (test for) explosive strength.

Answer 6

Vertical Jump Test

Question 7

POSES is the memory hook for evaluating methods (tests for) flexibility, strength and aerobic capacity. What does each letter mean?

Answer 7

P-Protocol (description)
O-Objective (accurate) or predicted (less accurate)
S-Simple or complex/cheap or expensive
E-Evaluation (what is it measuring)
S-Suitability
S-Sub maximal or maximal

Question 8

What does the ‘R’ represent in AEROBICHS.

Answer 8

Red blood cells

Question 9

Which type of joint allows the widest range of movement?

Answer 9

Ball and socket

Question 10

State the memory hook which refers to factors affecting VO2 Max.

Answer 10

T-Training
A-Age
G-Gender
G-Genetics
P-Physical Make-Up

Question 11

Name the two methods of evaluating (tests for) flexibility.

Answer 11

Goniometer, Sit and Reach Test

Question 12

Describe the factors affecting flexibility. Remember TAGGJ

Answer 12

T-Training (flexibility training increases ROM at a joint)
A-Age (as age increases flexibility decreases)
G-Gender (females = more oestrogen = more flexible)
G-Greater length & elasticity of connective tissues (reduced inhibition of stretch reflex)
J-Joint type (ball & socket wider ROM than hinge)

Question 13

Name the training cycle and duration that involves a short term goal.

Answer 13

Micro cycle, 1-4 weeks e.g. swimmer perfecting tumble turns leading up to competition.

Question 14

State the work relief ratio to develop maximum strength using weight training.

Answer 14

1:3+

Question 15

What is the intensity percentage worked at during maximum strength training?

Answer 15

85-95%

Question 16

What elements of technique are improved due to flexibility training?

Answer 16

Posture, Alignment

Question 17

STRETCH is the memory hook which refers to adaptations (changes) as a result of flexibilty training (minimum 6 weeks). What does each letter mean?

Answer 17

S-Stretch reflex reduced
T-Technique (better posture & alignment)
R-Range of movement (ROM) at a joint 
E-Elasticity of muscles
T-Tension (speed & force of contractions)
C-Connective tissue length
H-Harm reduced (less chance of injury)

Question 18

Name the two types of weight training.

Answer 18

Free weights, Multi gym

Question 19

State the methods of evaluating (tests for) aerobic capacity.

Answer 19

1. Direct Gas Analysis
2. Multi Stage Fitness Test
3. 12 minute cooper run
4. Queens College Step Test

Question 20

What is the intensity percentage worked at during strength endurance training?

Answer 20

50-75%

Question 21

AEROBICHS is the memory hook which refers to adaptations (changes) as a result of aerobic training (minimum 12 weeks). What does each letter mean?

Answer 21

A-Alveoli surface area
E-Enzyme activity/glycogen stores
R-Red blood cells
O-Oxygen carrying capacity
B-Blood volume 
I-Increased mitochondria & myoglobin 
C-Capillarisation
H-Hypertrophy & Haemoglobin
S-Stronger respiratory muscles

ALL INCREASE

Question 22

What is the Intensity (% of MHR) worked at during HIIT training?

Answer 22

80-95%

Question 23

How many sets should be included in plyometric training?

Answer 23

3-6 sets

Question 24

State the method of evaluating (test for) strength endurance.

Answer 24

Abdominal Curl/ Sit Up Test

Question 25

HIIT sessions last for a _______ duration than continuous training.

Answer 25

Shorter

Question 26

Describe the factors affecting strength. Remember TAGGC

Answer 26

T-Training (increased recruitment of muscle fibres = stronger) A-Age (strength decreases with age) G-Gender (males = more testosterone = stronger) G-Genetics (more FG fibres = stronger) C-Cross sectional area of muscle (bigger muscles = stronger)

Question 27

What does the Goniometer test measure?

Answer 27

Joint angle in degrees

Question 28

What type of muscle fibres increase strength?

Answer 28

FG

Question 29

Give an example of a type of dynamic stretching.

Answer 29

Lunges/squats

Question 30

HIIT sessions enables performers to train at a ______ intensity for _______.

Answer 30

Higher, Longer

Question 31

What is the method of evaluating explosive strength?

Answer 31

Vertical Jump Test

Question 32

The ______ _______ _____ _____ is a sub-maximal test.

Answer 32

Queens College Step Test

Question 33

What is the Intensity (% of MHR) worked at during continuous training?

Answer 33

60-80%

Question 34

What is the Intensity (% of 1RM) worked at during explosive strength training?

Answer 34

75-85%

Question 35

Having more of this type of muscle fibre increases VO2 Max.

Answer 35

SO

Question 36

Is the One Repetition Maximum Test simple or complex to do?

Answer 36

Simple

Question 37

From the age of _____, VO2 Max drops by _____ percent each year

Answer 37

20, 1

Question 38

The memory hook for adaptations from AEROBIC training = AEROBICHS. What does each letter mean?

Answer 38

``` A-Alveoli surface area (R) E-Enzyme activity/glycogen stores (MET) R-Red blood cells (CV) O-Oxygen carrying capacity (CV) B-Blood volume (CV) I-Increased mitochondria (M) & myoglobin (M) C-Capillarisation (R/CV) H-Hypertrophy (CV/M) & haemoglobin (CV) S-Stronger respiratory muscles (R) ```

Question 39

How long should a stretch be held for?

Answer 39

10-30 seconds

Question 40

Aerobic adaptations (changes) after a 12 week aerobic training programme. What impact will it have on the sports performance.

Answer 40

1. Increased intensity of performance 2. Increased duration of performance 3. Delay of fatigue 4. Delay of OBLA 5. Reduce injury

Question 41

Name the training cycle and duration that involves a medium term goal.

Answer 41

Mesocycle, 1-4 months e.g. swimmer focusing on muscular endurance.

Question 42

Name the methods of flexibility (stretching)training.

Answer 42

1. Static stretching 2. Isometric stretching 3. Dynamic stretching 4. Ballistic stretching 5. Proprioceptive Neuromuscular Facilitation (PNF)

Question 43

What does FITT stand for?

Answer 43

F-Frequency I-Intensity T-Time/work relief ratio T-Time of recovery/type

Question 44

Flexibility (stretching) training will improve an athletes s____ and p______ except static stretching which only aids m_____ r_______.

Answer 44

Speed, power, muscle relaxation

Question 45

Describe the goniometer test as a method of evaluating flexibility. Remember the memory hook POSES.

Answer 45

P-360 degree protractor O-objective (direct) more accurate S-complex-experienced tester required/quick/cheap E-measures joint angle S-any joint can be measured/more sport specific

Question 46

Describe the sit and reach test as a method of evaluating flexibility. Remember the memory hook POSES.

Answer 46

P-test box, straight legs, hold stretch for 2 secs O-predicted (less accurate) S-simple/cheap/easy/quick E-measures distance reach in cms S-not joint/sport specific-only measures back/hamstring stretch

Question 47

Describe the one rep max test as a method of evaluating strength. Remember the memory hook POSES.

Answer 47

``` P-lift heaviest weight for 1 rep O-objective (direct) more accurate S-Simple/easy E-measured in kgs but difficult to isolate individual muscles S-can lead to injury ```

Question 48

Describe the hand grip dynamometer test as a method of evaluating maximum strength. Remember the memory hook POSES.

Answer 48

``` P-straight arm held above head, arm brought down while squeezing machine. 3 x each arm O-objective (direct) more accurate S-Simple/easy E-measured in kgs not sport specific S-only measures forearm strength ```

Question 49

Describe the abdominal curl test as a method of evaluating strength endurance. Remember the memory hook POSES.

Answer 49

``` P-continuous sit ups until exhaustion O-objective (direct) more accurate S-Simple/easy to do E-not sport specific S-can lead to back injury ```

Question 50

Describe the vertical jump test as a method of evaluating explosive strength. Remember the memory hook POSES.

Answer 50

P-subject measures height of extended arm, then jumps and reaches with one arm against wall mounted board O-predicted less accurate S-Simple/easy to do E-measured in cms but difficult to isolate muscles S-only measures leg muscles

Question 51

The intensity of flexibility training should always be j___ b_____ t___ p____ o_ r_________.

Answer 51

Just beyond the point of resistance