Preparation and training methods

Question 1

Anaerobic endurance

Answer 1

Ability to complete repeated high intensity for periods of time.
Yo-yo test.

Question 2

Aerobic endurance

Answer 2

Ability to perform exercises at moderate to vigorous intensities for a prolonged period of time.
Multi-stage fitness test.

Question 3

Muscular endurance

Answer 3

Ability of muscles to contract repeatedly without fatigue.
1 minute sit up test.

Question 4

Strength

Answer 4

How much force your muscles can exert or how heavy a weight they can lift.
1 rep max.

Question 5

Flexibility

Answer 5

Range of movement around a joint.

Question 6

Agility

Answer 6

Ability to change direction at speed.
Illinois agility test.

Question 7

Coordination

Answer 7

Ability to move different body parts at the same time smoothly.

Question 8

Body composition

Answer 8

Your body’s ratio of fat mass to fat-free mass like muscle and bone.
Skinfolds, bio electrical impedance.

Question 9

Speed

Answer 9

How quickly you can move a body part.
20m sprint test.

Question 10

Reaction time

Answer 10

How quickly your body can respond to a stimulus and initiate a response.
Ruler drop test.

Question 11

Why fitness test?

Answer 11

Identify strengths and weaknesses.
To adapt and individualise training.
Track progress.
Compare results.
Set and assess goals.
Identify talent and suitability.
Establish baseline.

Question 12

Field tests

Answer 12

HSFT, 12 minute Cooper run, yo-yo, vertical jump.
Advantages:
- quick
- cheap
-easily accessible
- valid

Disadvantages:
- estimated VO2 max
- needs to be set up correctly -> requires considerable care and attention in set up.

Question 13

Laboratory tests

Answer 13

VO2 max treadmill, bike wingate test.
Advantages:
- accurate measurements of component.

Disadvantages:
- expensive.
- time consuming.
- requires expensive equipment.

Wingate test -> used to measure anaerobic capacity and anaerobic power.
Maximal VO2 -> maximal exercise test performed on treadmill or bike.

Question 14

Training methods - Continuous

Answer 14

Aerobic.
A long period of moderate intensity exercise with no rests.
About 60-70% of maximum heart rate.

Question 15

Training methods - Fartlek

Answer 15

Aerobic and anaerobic.
Exercise with a range of intensities with no set periods of time.

Question 16

Training methods - Interval

Answer 16

Set periods of time doing intense exercise with rests in between.
Improves aerobic and anaerobic systems.

Question 17

Training methods - Circuit

Answer 17

A form of interval training.
Set of exercises for certain periods of time with no rests.
Improves aerobic and anaerobic systems.

Question 18

Training methods - Weight training

Answer 18

Exercises that use weighted objects with short rests in between.
Improves anaerobic systems.
1st thing you need to do is establish your one rep max.
For strength -> weight training is carried out close to the maximum (one rep max). Only 3-4 reps. 3-4 minute recovery.
Can be used to develop strength, speed, power and endurance.

Question 19

Periodisation

Answer 19

Breaking down training to be able to achieve peak performance.

Question 20

Macrocycle

Answer 20

Training plan that lasts a year or more.
Focused on a specific component of fitness.

Question 21

Mesocycle

Answer 21

Training plan that lasts a few weeks to months.

Question 22

Microcycle

Answer 22

Training plan that lasts a week.

Question 23

Preparation phase

Answer 23

Initial phase, focuses on developing fitness levels.

Question 24

Competition phase

Answer 24

Phase where athletes perform at the highest level.

Question 25

Transition phase

Answer 25

Phase of rest and recovery.

Question 26

Tapering

Answer 26

Reduction in training volume.

Question 27

Double periodisation

Answer 27

Peaking more than once.

Question 28

Peak fitness

Answer 28

The result of a methodological process from a periodised training plan that increases the training stress so the system can be progressively overloaded.