IP C.Q.1

Question 1

What are the methods of Aerobic training

Answer 1

Continuous, Fartleck and long interval

Question 2

Define continuous training

Answer 2

Steady state method lasting more than 20 minutes in the aerobic training zone (60-80% MHR)

Question 3

Explain continuous training

Answer 3

*most common & effective in improving aerobic capacity, cardiorespiratory and muscular endurance

Question 4

Example continuous training

Answer 4

Marathon runner continuously runs for 1hr 3x a week in aerobic training zone (60-80% MHR)

Question 5

Define Fartleck training

Answer 5

‘Speed play’ combination of continuous and interval training

Question 6

Explain Fartleck training

Answer 6

*variations in intensity + continuous nature stresses both energy systems.
*improves aerobic capacity

Question 7

Example Fartleck

Answer 7

Middle distance runner, sand hills

Question 8

Define long interval training

Answer 8

Repetitions of higher intensity work with periods of rest

Question 9

Explain long interval

Answer 9

*repeated intervals = rep
*group of reps = set
*work phases range from 2-5 minutes followed by rest period of 30sec

Question 10

Example long interval

Answer 10

5min work : 30 second rest running repeat for 30-40min to challenge aerobic system

Question 11

What are the measures for aerobic fitness

Answer 11

Beep test and 2k time trial

Question 12

Define beep test

Answer 12

Athlete runs between 2 points 20m apart, time allowed decreases progressively

Question 13

Explain beep test

Answer 13

*measures aerobic capacity and cardiovascular endurance
*used in sports requiring high aerobic fitness

Question 14

Example beep test

Answer 14

Soccer player pre and post season

Question 15

Define 2k time trial

Answer 15

Cover 2k as fast as possible

Question 16

Explain 2k time trial

Answer 16

*challenges aerobic and anaerobic systems
*balance between pace and effort
*tests aerobic capacity (ability to use oxygen efficiently)

Question 17

Example 2k time trial

Answer 17

AFL player before and after pre season

Question 18

What are the safe and harmful training procedures for aerobic?

Answer 18

Safe: fitness professionals (pt’s) provide fitness appraisals to ensure athlete safety

Harmful: overuse injuries (e.g. shin splints), important to provide rest periods

Question 19

What are the methods of anaerobic training

Answer 19

Short interval, plyometrics and weight/resistance training

Question 20

Define weight/ resistance training

Answer 20

Power is a function of speed and strength, greater strength means more power potentially developed

Question 21

Explain weight / resistance

Answer 21

*must incorporate max strength & power development
*must be explosively to increase rate of force and recruit fast-twitch muscle fibres

Question 22

Example weight / resistance

Answer 22

Clean & jerk

Question 23

Define plyometrics

Answer 23

Stretch-shortening cycle causing stretch reflex during eccentric phase meaning enhanced power during concentric contraction.

Question 24

Explain plyometrics

Answer 24

*is a muscle is stretched before it is shortened it will contract more forcefully
*elastic recoil means more power

Question 25

Example plyometrics

Answer 25

Box jumps

Question 26

Define short interval

Answer 26

Shorter work efforts at max intensity with longer rest

Question 27

Explain short interval

Answer 27

*improves efficiency and recruitment of fast twitch muscle fibres causing increased speed and power

Question 28

What are the tests for anaerobic fitness

Answer 28

Power: vertical jump, standing long jump, seated medicine ball throw Speed: 20/40/100m sprint, ergonomic exercise bike testing *tests measuring speed and power are sport specific and can be conducted in laboratory environments

Question 29

What are the safe and harmful anaerobic training procedures

Answer 29

Anaerobic training more dangerous due to high intensities and high velocity movements *large amounts of stress *minor mistakes can cause serious injuries E.g athletes must have proper form progress slowly and wear correct footwear to prevent injury