Preparation And Training Methods

Question 1

What are the principles of training?

Answer 1

Specificity= relevant to the individual
Progression= intensity or duration of activity increases
Overload= body worked harder than normal
Reversibility= training must be maintained to avoid loss of training adaptations
Moderation= an appropriate intensity of training is undertaken to avoid risk of injury
Variation= a range of training activities to prevent boredom
Periodisation= training must reflect long or short term goals so peak performance is reached at the correct time

Question 2

Features of periodisation

Answer 2

Macro cycles= a long term training plan to reach a long time goal
Mesocycles= a mid- term training plan to reach a mid-term goal. There are several mesocycles in a macro cycle
Micro cycles= a short term training plan to reach a short term goal.

Question 3

What are phases of training?

Answer 3

Preparatory phase= off- season training focusing on rest and recovery and pre-season focusing on regaining levels of fitness with intense training
Competitive phase= maintaining fitness and developing skills/ tactics for competition
Transition phase= recovery from competition season and time for treatment of injuries

Question 4

What is tapering?

Answer 4

A gradual reduction of training volume in the time immediately before a major competition.

Question 5

What is aerobic capacity?

Answer 5

The ability to the body to inspire, transport and utilise oxygen to perform a sustained period of aerobic capacity

Question 6

Advantages and disadvantages of the direct gas analysis test

Answer 6

Advantages
Accurate, reliable
Can use different equipment to suit the performer
Disadvantages
Expensive equipment
Not safe for elderly

Question 7

Advantages and disadvantages of the multi-stage fitness test

Answer 7

Advantages
Minimal equipment needed
Disadvantages
Exhaustive test not suitable for elderly
Less suitable for non-runners

Question 8

Advantages and disadvantages of the 12 minute cooper run

Answer 8

Advantages
Standardised tables available to analyse results
Disadvantages
Only a predictive test not a measurement

Question 9

Advantages and disadvantages of the queens college step test

Answer 9

Advantages
Safe for elderly
Minimal equipment needed
Disadvantages
Step may be to high for some people
Only a predictive test not a measurement

Question 10

Types of aerobic training

Answer 10

Continuous training= long periods of work without periods of rest
High intensity interval training= repeated periods of short duration high intensity work mixed with periods of recovery
Fartlek training= type of continuous training that it well suited to games players

Question 11

Types of strength training

Answer 11

Static strength= ability to apply a force against a resistance without any movement occurring
Dynamic strength= ability to apply a force to overcome a resistance where movement occurs
Strength endurance= ability to sustain repeated muscular contractions over a period of time
Maximum strength= ability to produce a maximum amount of force in a single muscular contraction
Explosive strength= ability to produce a maximal amount of force in a series of rapid muscular contractions

Question 12

Tests for strength endurance

Answer 12

Abdominal curl test= performing sit ups in time with a beat
Press up test= completes as many press-ups as possible

Question 13

Tests for maximum strength

Answer 13

1 rep max= the performer selects a piece of gym equipment or free weights exercise to test the strength of a specific muscle group
Grip strength dynamometer= the performer takes 3 turns with each hand and records the best score shown on the dial

Question 14

Tests for explosive or elastic strength

Answer 14

Vertical jump test= the performer marks their maximal standing reach height with one arm then performs a standing vertical jump to mark their highest jump reach.