Preparation And Training Methods In Relation To Maintaining Physical Activity And Performance

Question 1

What is the difference between qualitative and quantitative date

Answer 1

Qualitative is subjective, it looks at feeling
Quantitative is objective it looks at facts and numerical values

Question 2

What is objective data

Answer 2

Based on facts and is easy to measure

Question 3

What is subjective data

Answer 3

Based on personal opinions and assumptions

Question 4

What is validity

Answer 4

Does the test measure what it set out to measure e.g is it sport specific

Question 5

What is reliability

Answer 5

Is the test able to be replicated accurately

Question 6

How can you check if the test is reliable

Answer 6

The tester should be experienced
The experiment should be standardised
A sequencing of tests is important
Repetition of tests should be done to avoid human error

Question 7

What is a warm up

Answer 7

Helps the body prepare for exercise, it should always be carried out

Question 8

Tell me about the stages if a warm up

Answer 8

The first stage is cardiovascular exercise such as jogging
The second stage is all about flexibility
Third stage involves movement patterns of the sport you’re about to do

Question 9

Tell me about static stretching

Answer 9

Stretching while not moving, it can be active or passive
Active is when you stretch a joint pushing it beyond its point of resistance and lengthening the muscle and connective tissue that’s surrounding it
Passive stretching is when a stretch occurs due to external forces, this might include a partner, gravity, another part of your body or a wall

Question 10

Tell me about ballistic stretching

Answer 10

This involves performing a stretch with a swinging or bouncing movement to push a body part even further
It should only be done by a very flexible person such as a gymnast it should be started slowly, sport specific and if it is painful the stretch should be stopped, a static stretch should be held for around 30 seconds

Question 11

What are the physiological effects and benefits of a warm up

Answer 11

Reduces the possibility of injury by increasing the elasticity if the muscle tissue
The release of adrenaline with increase heart rate and dilate capillaries, this allows more oxygen to get to the working muscles
Muscle temperature increases, this will allow oxygen to be able to dissociate more easily from haemoglobin and allow for an increase in enzyme activity making energy more readily available through better chemical reactions
An increase in the speed of nerve impulse conduction allows us to be more alert
Efficient movement at joint due to increases production of synovial fluid
Allows for rehearsal of movement
Facilities mental rehearsal
Supplies adequate blood flow to the heart to increase its efficiency

Question 12

What is a cool down

Answer 12

Take place at the end of exercise and consists of light exercise to keep the heart rate elevated

Question 13

What are the physiological effects and benefits of a cool down

Answer 13

It keeps the skeletal muscle pump working
It maintains venous return
It prevents blood from pooling in the veins
It’s limits the effect of DOMS
It removes lactic acid
It reduces heart rate and body temperature

Question 14

What are the principles of training

Answer 14

Specificity
Progressive overload
Reversibility
Recovery

Question 15

Tell me about specificity

Answer 15

It is important to check what you are doing in training is relevant to your chosen activity, you need to check if you’re using the same energy systems, muscle fibre type, skills and movement. The intensity and duration should be similar to your activity

Question 16

Tell me about progressive overload

Answer 16

This is where a performer gradually trains harder throughout there training programme as their body adapts, don’t overload too much too soon because it will increase a risk of injury

Question 17

Tell me about reversibility

Answer 17

Often referred to as detraining, if training stops, the adaptions that have occurred will deteriorate

Question 18

Tell me about recovery

Answer 18

Rest days are needed to allow the body to recover from training
It is suggested 3:1 ratio should be used, where the performer trains hard for 3 days and rests for one

Question 19

How can you remember the principles of training

Answer 19

SPORR

Question 20

Tell me about the FITT principles and what each letter stands for

Answer 20

You need to use these to improve your performance
F stands for frequency, you need to increase the number of training sessions and increase the work period or number of sets and decrease the number of rest periods
I is for intensity, to improve you must train harder you may use one rep max to help you improve this
T is for time spent training, you need to gradually increase your time spent training and decrease your rest periods
T is for type of exercise, using different types can enhance your motivation but the type chosen needs to be relevant to the chosen sporting activity, you need to exercise your muscles similar to how they work in a game

Question 21

What is periodisation

Answer 21

Dividing the year into specific sections for a specific purpose

Question 22

What three cycles are involved in periodisation

Answer 22

Macrocycle, mesocycle and microcycle

Question 23

Tell me about a macrocycle

Answer 23

This is long term planning
It could be a whole season or for an Olympic athlete it might be four years
It is made of three stages
The preparation period this involves general conditioning and development of fitness levels
The competition period the performer refines the skills and techniques as well as maintaining fitness levels
The transition period this is the rest and recover. It allows the athlete the recharge mentally and physically to ensure an injury free start to the next season

Question 24

What are the three stages in the macrocycle

Answer 24

The preparation period
The competition period
The transition period

Question 25

Tell me about a mesocycle

Answer 25

They usually last around 4-12 weeks, they contain a particular focus e.g power

Question 26

Tell me about a microcycle

Answer 26

This last one week or a few days of training that is repeated throughout the length of a mesocycle

Question 27

What is tapering and peaking

Answer 27

Tapering is when there is a reduction in the volume and intensity of a training prior to a competition it usually if a few days beforehand but depends if the type of event. Parking is planning and organisation of training so a performer is at there peak physically and mentally for a major competition

Question 28

What are the training methods to improve physical fitness and health

Answer 28

Continuous training Fartlek training Interval training Circuit training Weight training Proprioceptive neuromuscular facilitation

Question 29

Tell me about continuous training

Answer 29

This works on developing aerobic endurance, it involves low intensity exercise such as jogging it will make improvements to cardiovascular system and respiratory system which increases the ability to take up and transport and use oxygen more efficiently

Question 30

Tell me about fartlek training

Answer 30

Fartlek is Swedish it means speed-play this is when the lace of a fun is varied to stress both the aerobic and anaerobic systems. It is a much more demanding type of training and will improve an individuals stamina and recovery time

Question 31

Tell me about interval training

Answer 31

It is used to improve anaerobic power, it is periods of high internists training with recovery periods and it can be adapted

Question 32

When planning an interval training session what is important to take into account

Answer 32

Duration of work interval Intensity if speed or work interval Duration of recovery period Number of work intervals and recovery periods

Question 33

Tell me about circuit training

Answer 33

An athlete performs a serious of exercises at a set of stations it is important to consider the number of stations you have, the repetitions, amount of time spent at each station, the length of the rest intervals The resistance used is the athletes body weight and the layout should ensure that one body part isn’t being used continuously to allow for recovery

Question 34

Tell me about weight training

Answer 34

It is used to develop muscular strength, it is developed through resistant exercises through free or fixed weights in terms of sets and repetitions A repetition is how many times you do a particular weight and the set is the number of cycles you do If strength is the goal a heavy weight with low repetitions is ideal, if muscular endurance is the goal a lighter weight with more repetitions is the goal

Question 35

What exercises should be used for shoulders and arms

Answer 35

Bench press, curls and pull downs

Question 36

What exercises should be used for trunk and back

Answer 36

Sit up and back hyper extensions

Question 37

What exercises should be used for legs

Answer 37

Squats, calf raises and leg press

Question 38

Tell me about pnf

Answer 38

Proprioceptive neuromuscular facilitation is an advanced stretching technique it is a form of passive stretching where the stretch position is held by something other than the agonist muscle e.g à partner of a wall. It is one of the most effective flexibility training for increasing range of movement

Question 39

What are the advantages of continuous training

Answer 39

Good use of time Easy to follow with limited equipment Easy to progress as you can increase the time/distance/ harder terrain

Question 40

What are the disadvantages of continuous training

Answer 40

Boring Might not be sport specific Can lead to injuries

Question 41

What are advantages of Fartlek training

Answer 41

More enjoyable Can be made sport specific Trains aerobic and anaerobic energy systems

Question 42

What are the disadvantages of Fartlek

Answer 42

Overuse injuries Neither aerobic or anaerobic system is developed to the maximum

Question 43

What are the advantages of interval training

Answer 43

Can be made sport specific Adds variety and gives recovery

Question 44

What are disadvantages of interval training

Answer 44

Rest periods can lead to cool down Rest periods can’t be too long or too short Intensity of sessions might lead to injuries

Question 45

What are the advantages of circuit training

Answer 45

Develops lots of fitness components Can be made sport specific Large number can perform at once

Question 46

What are the disadvantages of circuit training

Answer 46

Needs lots of equipment Generally it’s not sport specific Needs a large space

Question 47

What are advantages of weight training

Answer 47

Can work on specific muscles Can easily replicate actions of sporting activities Can progress easily

Question 48

What are the disadvantages of weight training

Answer 48

Risk of injury due to higher intensity work Specialised equipment needed Technique needs to be perfect for safety reasons Needs lots of recovery

Question 49

What are the advantages of pnf

Answer 49

Helps to stimulate your muscles, tendons, ligaments and joints Can choose stretches that replicate the actions in sport Increases a range of movement than any other form of stretch

Question 50

What are disadvantages of pnf

Answer 50

Increased risk of injury as it is an advanced technique and shouldn’t be used for beginners Requires a partner or equipment The partner needs to be experienced