Preparation and Training Methods

Question 1

Definition of flexibility?

Answer 1

The ability to stretch the muscles to the range of their movement about a joint.

Question 2

Definition of cardiovascular endurance?

Answer 2

The maximum amount of oxygen that can be consumed and utilised by the body during maximal intensity aerobic exercise.

Question 3

Definition of muscular strength?

Answer 3

The maximum amount of force a muscle can produce in a single, maximal contraction.

Question 4

Definition of muscular endurance?

Answer 4

The ability of muscles to contract continuously for long periods of time, without tiring.

Question 5

Definition of body composition?

Answer 5

The body weight of an individual. It is the shape and size of a person mainly focused on their total body fat.

Question 6

Definition of balance?

Answer 6

The ability to maintain a particular position by maintaining the centre of gravity above the base of support.

Question 7

Definition of agility?

Answer 7

The ability to change direction at speed while maintaining balance.

Question 8

Definition of power?

Answer 8

The amount of work completed over a period of time.

Strength x speed = power

Question 9

Definition of speed?

Answer 9

The ability to move the body a specific distance in a period of time.

Question 10

Definition of coordination?

Answer 10

The ability to use numerous body parts at the same time, to perform complex skills.

Question 11

Definition of reaction time?

Answer 11

The time between a stimulus and muscle cell contraction, in response to the stimulus.

Question 12

What are the principles of training?

Answer 12

Specificity
Variation
Overload 
Moderation 
Reversibility
Warm up/down
Progression
Individuality

Question 13

What does specificity mean?

Answer 13

.

Question 14

What does variation mean?

Answer 14

.

Question 15

What does overload mean?

Answer 15

.

Question 16

What does moderation mean?

Answer 16

.

Question 17

What does reversibility mean?

Answer 17

.

Question 18

What does warm up/down mean?

Answer 18

.

Question 19

What does progression mean?

Answer 19

.

Question 20

What does individuality mean?

Answer 20

.

Question 21

What are the methods of training

Answer 21

Circuit 
Interval 
Continuous
Weights
Fartlek
Plyometrics
Flexibility
Environmental - altitude and warm weather

Question 22

What are the key principles of training?

Answer 22

Frequency
Intensity
Time (Duration)
Type

Question 23

What does frequency mean?

Answer 23

How many times a week

Question 24

What does intensity mean?

Answer 24

How hard we train (expressed as a %)

Question 25

What does time (duration) mean?

Answer 25

How long your training will take.

Question 26

What does type mean?

Answer 26

Selection of the most appropriate method for your needs.

Question 27

Ideal frequency?

Answer 27

3-5 times a week. All for rest and recovery.

Question 28

Intensity measure?

Answer 28

Expressed as a % of your maximum | E.g MHR or 1 rep max

Question 29

How long for low intensity?

Answer 29

30mins +

Question 30

How long for high intensity?

Answer 30

20-40 mins

Question 31

What are the 3 different periods of training?

Answer 31

Microcycle Mesocycle Macrocycle

Question 32

How long does a microcycle last for?

Answer 32

Up to a week

Question 33

How long does a mesocycle last for?

Answer 33

Around a month

Question 34

How long does a macrocycle last for?

Answer 34

Around 1 year

Question 35

What are the phases of training?

Answer 35

Preparatory Competitive Transition

Question 36

What is the preparation phase?

Answer 36

Occurs in preseason, with the focus being to improve fitness levels.

Question 37

What is the competition phase?

Answer 37

Occurs mainly throughout the season and is focused on maintaining the high fitness and performance standards. It is in this phase where tapering takes place.

Question 38

What is the transition phase?

Answer 38

Occurs in the period of time that follows competition. This phase allows the body to rest and recuperate.

Question 39

What is high altitude training?

Answer 39

It is a strategy endurance athletes around the world use. At higher altitudes there is less oxygen so this negatively affects the ability to transfer oxygen to the exercising muscles.

Question 40

Why do athletes do warm weather training?

Answer 40

It is to improve their body acclimatisation to heat, as this can improve the efficiency of temperature regulation mechanisms such as sweating and the transport of blood to the skin.