Opt 4: CQ1 Flashcards
How do athletes train for improved performance? (91 cards)
1
Q
What is strength training?
A
Any training that aims to improves muscular strength, endurance or power by overloading muscles
2
Q
What are the three main methods of strength training?
A
- Resistance training
- Weight training
- Isometric training
3
Q
What is Elastic resistance training?
A
- Uses resistance bands or springs to create load
- Portable, inexpensive and commonly used in rehab and by beginners
- Resistance increases as the band stretches ( non-uniform)
- Best for functional movement and controlled strength work
4
Q
What is Hydraulic Resistance training?
A
- Uses compressed air or fluid to create resistance that increases with speed
- Provides smooth resistance that suits explosive, power-based movements
- Ideal for ruby, basketball and power training
5
Q
What is the goal of weight training for endurance?
A
Improve muscular endurance -> Repeat movements over time
6
Q
What sports are suitable for weight training for endurance?
A
Sports requiring sustained effort like netball or swimming
7
Q
What is the prescription of weight training for endurance?
A
- 4-5 sets
- 20-30 RM
- 30 sec - 1 min rest
8
Q
What is the goal of weight training for Hypertrophy?
A
Increase muscle size (mass)
9
Q
What is the prescription of weight training for Hypertrophy?
A
- 2-4 sets
-12-25 RM - 2-3 min rest
10
Q
What sports are suitable for weight training for hypertrophy
A
AFL, rugby, American football
11
Q
What is the goal of weight training for strength?
A
Maximal force output
12
Q
What is the prescription of weight training for strength?
A
- 2-4 sets
- 8-10 RM
- 3-4 min rest
13
Q
What sports are suitable for weight training for strength?
A
Gymnastics, powerlifting, rugby forwards
14
Q
What is the goal of weight training for power?
A
Combine strength and speed for explosive output
15
Q
What is the prescription of weight training for power?
A
- 1-3 sets
- 2-6 RM
- 4 min rest
16
Q
What sports are suitable for weight training for power?
A
Sprinting, jumping, football
17
Q
What are the safety considerations for weight training?
A
- Warm up properly, use correct technique
- Use spotters for heavy lifters and plan rest days
- Avoid unsafe challenges or lifting too heavy too fast
18
Q
What is isometric training?
A
Muscles exert force without changing length
19
Q
What sports use isometric training?
A
Sports that require static strength (e.g, yoga, gymnastics)
20
Q
How is strength gained through isometric training?
A
At the joint angle used during the static hold
21
Q
What are examples of isometric training?
A
- Wall pushes
- Holding a plank or push-up position
- Dumbbell holds at fixed joint angles
22
Q
How does Resistance training suit specific performance needs?
A
Athletes needing power and speed
23
Q
How does Weight training suit specific performance needs?
A
Very versatile. Target endurace, hypertrophy, strength or power
24
Q
How does Isometric training suit specific performance needs?
A
Ideal for sports involving static holds or limited movement. Great for improving joint-specific weakness and balance
25
What is Aerobic Training?
Involves physical activity that relies on oxygen to supply energy. Improves the body’s ability to transport and use oxygen efficiently,
26
What are the main Aerobic Training Methods?
- Continuous
- Fartlek
- Long interval
27
What is Continuous (Uniform) Training?
Involves steady-state exercise at a consistent intensity for at least 20 minutes
28
Who Benefits from Continuous Training?
Endurance athletes such as marathon runners. Used in team sports to build aerobic capacity.
29
How Do You Design a Continuous Training Program?
- Frequency: 3–5 sessions per week
- Duration: 20+ minutes
- Intensity: Steady pace in aerobic training zone
- Progression: Gradually increase time or intensity
30
How Are Adaptations Measured and Monitored?
- Improvements in VO2 max
- Reduced resting heart rate
- Better endurance performance and recovery
31
What safety measures should be taken?
- Hydrate and warm up
- Use proper footwear and equipment
- Avoid overuse by including rest and recovery days
- Train in a safe and controlled environment
32
33
What is Fartlek training?
Involves varying intensity throughout a continuous session
34
Who should use fartlek training?
Athletes in sports requiring frequent pace changes: football, rugby, AFL
35
How do you design a fartlek session
- Base it on time, landmarks, or terrain
- Alternate sprints, jogs, and walking
- Include both aerobic and anaerobic efforts
- Make it sport-specific for better transfer
36
How Can Progress Be Monitored?
- Monitor heart rate fluctuations
- Track recovery times between bursts
- Use fitness tests like the Yo-Yo Intermittent Test
37
What Are the Key Safety Considerations?
- Avoid sprinting on uneven terrain
- Warm up and cool down properly
- Adjust intensity based on fitness levels
- Ensure hydration and appropriate rest
38
What is LongInterval Training?
Alternating longer work periods (3+ minutes) at high intensity with short rest intervals (30–60 seconds).
39
Who is Long Interval Training Best For?
Sports with repeated high-effort bursts: basketball, tennis, martial arts,
40
How Do You Structure a Long Interval Program?
- Work period: 3–5 minutes
- Rest: 30–60 seconds
- Intensity: 80–90% max HR
- Mode: Can include running, swimming, cycling, skipping
41
How Are Adaptations Tracked?
- HR monitoring during and after intervals
- Shortened recovery time
- Improved performance in high-intensity efforts
- Changes in VO2 max or lactate threshold
42
What Are the Safety Guidelines?
- Don’t start too hard -> build intensity over weeks
- Maintain technique even when fatigued
- Include cool-down and rest to avoid overtraining
43
How is power developed?
- Improved by increasing either speed or strength whilst keeping other constant
- Increase power = movements performed QUICKLY -> Develops fast-twitch muscle fibres
44
What is the recommended amount of sets for developing power through weight training?
1 to 3 sets
45
What is the recommended amount of repetitions for developing power through weight training?
1 to 5 repetitions (lifts) at their max. strength
46
What is the recommended amount of training sessions for developing power through weight training?
1 to 5 training sessions each week
47
How do you improve strength with weights?
Increasing the speed at which an athlete lifts the weights (bar speed)
48
What sports benefit from power training?
Rugby, NFL, weightlifting, and sprinting
49
What is plyometrics?
If muscles is stretched (eccentric) before shorten (concentric) = More powerful concentric contraction
50
How are plyometric movements more powerful compared to static actions?
First part (lengthening) stores elastic energy -> Creates more force when the muscle shortens.
51
What is stretch reflex
When muscles are quickly stretched, this reflex causes them to contract immediately -> Produces more force in plyometric movements.
52
What are 4 common plyometric exercises
- Double-legged hurdle jumps
- Speed ladders
- Power skipping
- Vertical depth jumps
53
What can Plyometric training help to improve
- Speed
- Power
- Rate of force development
- Speed endurance
54
What is short interval training?
Involves short bursts of intense exercise followed by longer rest periods
55
What is the work-to-rest ratio commonly used in short interval training?
1:2, Work 30 secs:Rest 60 secs
56
How can short interval training target ATP-PC?
- 15 secs work
- 95% max effort
- 1 min rest
- 10-20 reps
57
How can short interval training target Lactic acid?
- 30-40 sec
- 80% max
- 2-3 mins active recovery
- 5-10 reps
58
List three exercises that can be used in short interval training.
Rowing, running and skipping
59
Why is recovery important between intervals?
Allow athletes to keep up their intensity during work periods
60
What are the benefits of short interval training
- Targets energy systems that use quick bursts of energy
- Helps improve recovery after high-intensity efforts
- Increases the speed of removing waste products
- Boosts speed and power
61
What sports benefit from short interval training?
Rugby, Netball, Basketball, Futsal
62
What is flexibility?
Range of motion (ROM) through which joints and body parts can move -> Joint specific
63
What is flexibility influenced by?
Muscle strength, muscle length and no. of engaged muscle fibres
64
What is safe stretching?
Controlled, gradual movements. Allows muscle fibres to lengthen over time and improve overall flexibility
65
What are the benefits of flexibility training?
- Injury prevention and rehabilitation
- Improved skill execution and biomechanical efficiency
- Reduced post-exercise muscle soreness
66
What are the factors affecting flexibility?
- Age (muscle tighten with age)
- Gender (females generally more flexible)
- Temp. (warmth enhance ROM)
- Activity level (regular exercisers more flexible)
- Specificity (flexibility in 1 joint doesn’t mean flexibility in another)
67
What are the 3 types of flexibility training?
- Static
- Dynamic
- Ballistic
68
What is static stretching?
Muscle gently stretched and held for 10-30 secs
69
What are the components of static stretching?
- Repeated 3-5 times per side
- Safe and simple
- Turns off for stretch reflex, allows deeper lengthening
- Stretches muscles, tendons and ligaments
70
What is static stretching used for?
- Rehabilitation
- Warm-ups and cool-downs
- Sports requiring ROM
71
What is an example of static stretching?
Sit and stretch
72
What is involved in dynamic stretching?
Slow, controlled movements through full ROM
73
What sports does dynamic stretching benefit?
Sports requiring strength, speed or coordination:
-Cricket
-AFL
-Baseball
74
What are the components of dynamic stretching?
-Warms up muscles and raises core temp.
-Mimiscs sport-specific actions (e.g, arm circles, leg swings)
75
What is ballistic stretching?
Involves bouncing or jerky movements to force greater ROM (not recommended for general use due to injury risk)
76
What are the components of ballistic training?
- Increase tendon elasticity and ROM faster
- Activates stretch reflex (increase injury risk)
77
Why is ballistic training not recommended for general use?
As a result of the injury risk -> Only advanced athletes should do ballistic stretching with supervision
78
What sports benefit from ballistic stretching?
Sports with explosive movements:
- Basketball
- Sprinting
- Volley
79
What is an example of ballistic stretching?
Bouncing to touch toes
80
What is skill training
Involves a range of methods tailored to individual needs, levels of development and sport to develop technical and tactical abilities
81
What is the purpose of skill training?
- Improve fundamental movements
- Meet individual developmental needs
- Build understanding of the sport
82
How can athletes improve quality skill training
- Effective coaching
- Correct technique analysis
- Consistent feedback
83
What is drill practice
Involves repeated execution of a skill, allowing correction, refinement and progress
84
What is involve effective drills
- Repeated frequently for mastery
- Include demonstration and clear teaching points
- Are adjusted for complexity and skill level
- Delivered with fast and meaningful feedback
- Focus on specific sub-skills or subroutines
85
What should drills vary across in
- Difficulty
- Skill combinations
- Game-like conditions
- Player groupings
86
How are drills designed for a longer training session
1. Warm-up
2. Conditioning
3. Skills/Drills
4. Modified or small-sided game
5. Full game/tactical focus
6. Cool-down & review
87
What is involved in modified games
-Adjusted rues
-Emphasise specific skills by changing ball size, player numbers or space
-Encourage players to apply skills in more game-like settings
88
What is involved in Small-Sided Games
- Fewer players
- Increase time on the ball and number of repetitions
- Promote faster decision-making and better communication
- Improve tactical understanding and fitness
89
What are games for specific outcomes
Focus on a particular goal and are crucial for developing higher-order skills (Tactical awareness & decision-making)
90
How is decision-making used in games for specific outcomes
-Help players choose the best skill based on the game situation
-Varying pressure
-Game-like scenarios
C-oach-led reflection or questioning
91
How is tactical awareness used in games for specific outcomes
-Applying skills in line with team tactics or plays
-Set play rehearsal
-Changing formations to explore differents strategies
-Repeating specific phases of play
