chp 7

Question 1

SPORT

Answer 1

Specificity
Progression
Overload
Reversibility
Tedium

Question 2

Specificity

Answer 2

Training must focus on specific types of activity to improve :
- the type of fitness needed
- particular muscle groups

Question 3

Progression

Answer 3

This happens when the body adapts to the training and moves to a new level of fitness. Progress is achieved through an increase in intensity leading to overload

• Most progress is made early on
• At higher fitness levels, there is less progress
• A plateau may occur when higher levels of fitness are hard to reach

Question 4

Overload

Answer 4

This occurs when the level of training is raised to a level higher than normal. Your body adapts to these extra demands

Can be achieved in an increase if ) intensity, frequency and duration

Question 5

Reversibility

Answer 5

Training affects are reversible if training intensity is reduced or stopped, there can be deterioration of speed, strength or agility. Muscle loss may occur

Question 6

Tedium

Answer 6

= boredom ! Signs of boredom are an important indicator that training needs to be more interesting and useful

Question 7

FITT

Answer 7

frequency , intensity , time ,type of

Question 8

FITT

Answer 8

frequency , intensity , time , type

Question 9

FITT

Answer 9

frequency , intensity , time , type

Question 10

Frequency

Answer 10

Frequency Of the activity how often you should train

Question 11

Intensity

Answer 11

Intensity of the activity how hard you should train focusing in raising heart rate

Question 12

Time

Answer 12

Spent on the activity how long you should train for - this depends on the focus

Question 13

Type

Answer 13

Type of training / activity

Question 14

Overtraining

Answer 14

Excessive exercise that gives the body more work or stress than it can handle

Question 15

Overuse injury

Answer 15

Results from repeating the same exercises or activity. ex tennis elbows

Question 16

Fatigue

Answer 16

Can affect performance motivation, sleep and depression

Question 17

Method of training

Answer 17

A system or set of techniques for improving ability in specific areas of health related or skill related fitness

Question 18

Descriptions of continuous training

Answer 18

Consists of continuous activities, max heart rate between 60% and 80% , examples : running, swimming , cycling and rowing

Question 19

Descriptions of weight training

Answer 19

Involves using free weights, kettlebells, resistance weights. Repetition are the number of times the weights are lifted. Sets are the number of times a weight activity is carried out.

Question 20

Descriptions of Fartlek training

Answer 20

Also known as speed play. Involves fast and slow activity over a variety of terrain or hills (running, cycling , etc..) used the Borg scale for intensity

Question 21

Plyometric training

Answer 21

Eccentric muscles movements
Methods : squat jumps, box jumps

Question 22

Descriptions of circuit trainings

Answer 22

Complete exercises for different muscle groups at stations
Exercise over time or repetition
The muscle groups should be in alternate stations
Useful for team sports

Question 23

Descriptions of high intensity interval training

Answer 23

Involves periods of intense work followed by rest periods
Can be short or long intervals
Allows rest time to remove waste products, such as lactic acid and CO 2

Question 24

Advantages and disadvantages of continuous trainings

Answer 24

(+) Does not require much equipment
Good for aerobic fitness
Burns fat

(-) no anaerobic fitness
Requires motivation

Question 25

Advantages and disadvantages of weight training

Answer 25

(+) improves muscular strength Easy to show progression Muscle size and power increased (-) can be expensive (gym fees, equipment ) Prone to injuries Specialist equipment may be needed

Question 26

Advantages and disadvantages of faetlek training

Answer 26

(+) easily adapted for different sports and fitness levels Good for sports that have a change of pace (-) difficult to monitor effort Easy to avoid challenging parts

Question 27

Advantages and disadvantages of Pyometric training

Answer 27

(+) over time a greater force is created when muscles contracts Provides more energy Provides fast powerful movements (-) high amount of stress on muscles No benefits to aerobic fitness

Question 28

Advantages and disadvantages of circuit training

Answer 28

Varied so it doesn’t get boring Easily adapted can include skill stations Requires a lot of equipment and time to set up

Question 29

Advantages and disadvantages of high intensity interval training

Answer 29

Benefits game players Combines aerobic and anaerobic exercises Can be adapted for activities or fitness levels Speacialist equipments are not required Can become boring Neeed to include rest

Question 30

Trainings that aim to work on cardiovascular endurance

Answer 30

Continuous training Circuit training

Question 31

Training aim and safety for weight training

Answer 31

Muscular endurance, speed , power and strength Correct use of equipment, risk of overtraining, use of sports to prevent injuries

Question 32

Training aim and safety for plymoteric training

Answer 32

Power explosive strength Correct yes of equipment, need to prevent injuries

Question 33

Training aim and safety for fartlek training

Answer 33

Muscular endurance, speed , power , strength Correct footwear and equipment, safe environment

Question 34

Training aim and safety for circuit training

Answer 34

Anaerobic fitness < strength , muscular endurance, cardiovascular speed Correct use of equipment, risk of overtraining, time limitations

Question 35

Training aim and safety for high intensity interval training

Answer 35

Speed, muscular endurance , anaerobic fitness Correct use of equipment, risk of overtraining, time limitations

Question 36

High altitude training

Answer 36

Specialised training at over 1524 m above sea level that helps the body improve the productions of red blood cells

Question 37

Disadvantages towards high altitude training

Answer 37

Training at high altitude places more stress on the body It is not possible to train as intensively as you can at lower altitudes. This can lead to over training Have negative impact on your immune system Loss of muscle mass, because the body is using up energy reserves in the muscles Some people experiencing dizziness or nausea and can’t complete their training Many people don’t have east access to high altitude locations

Question 38

Benigts of warm training

Answer 38

Athlete can train consistently in good conditions There are psychological benefits, as mood is lifted with the improved climate Other pressures they have at home may be removed such as media intrusion The risk of injury is reduced, as muscles are warmer

Question 39

Physiological benefits of warm up

Answer 39

Raises the body temperature and heart rate Increases blood flow ( oxygen and supply) to the muscles Stretches the muscles and gets them ready for action Gets joints moving and increases the range of motion Helps avoid sprains and strains Gives practise in skills and techniques to be used in the session/game.

Question 40

Physiological benefits of cool down

Answer 40

Helps reduce the oxygen debt and clear any lactic acids in the muscle Allows heart rate and blood flow to reduce gradually to normal levels Gentle stretching reduces muscle soreness and stiffness later Reduces risk of injury

Question 41

Psychological benefits of warm up

Answer 41

Focuses the mind on the exercise Helps prepare mentally for competition Part of the build up to a match readiness

Question 42

Psychological benefits of cool down

Answer 42

Gives time for performer to calm down Helps transition to less physical daily activities Offers chance to reflect on performance

Question 43

Physiological

Answer 43

To do with the body, physical activities that get the body ready for exercise or wind-down afterwards

Question 44

Psychological

Answer 44

To do with the mind activities that stimulate the mind and help the performer prepare mentally for exercise or completions or to relax afterwards

Question 45

Dynamic stretches

Answer 45

Controlled leg and arm movements that take the limbs to the limits of their range of motion, used to engage muscles and mobilise joints, simulating the action used in the activity

Question 46

Static stretches

Answer 46

Involve gradually easing into the stretch position and holding the position for 15-20 seconds, a focus for activities such as dance, gymnastics and diving. Which require the muscles to engage beyond their normal range.