Section 4.2 Preperation and training methods in relation to maintaining performance

Question 1

What is quantitative data?

Answer 1

Objective data of actual values and numbers that have been obtained usually through physical testing, questionnaires or surveys

Question 2

What are some examples of quantitative data?

Answer 2

Illinois agility test / 30m sprint / multi-stage fitness test (bleep test) / Anderson ball toss

Question 3

What is qualitative data?

Answer 3

Subjective data relative to opinions thoughts and feelings, usually obtained with interviews and observations

Question 4

What is an example where qualitative data is used?

Answer 4

The Borg scale

Question 5

What is the definition of validity?

Answer 5

Whether the test is measuring what we want it to, is it relevant or sport-specific

Question 6

What are the factors that affect reliability?

Answer 6

Can it be repeated exactly the same way / is the administer experienced / is the equipment standardised / does motivation impact on results

Question 7

What are the four stages of warming up?

Answer 7

pulse raiser / stretching / sport specific drills / psychological prep

Question 8

What are the benefits of a pulse raiser?

Answer 8

increases cardiac output / breathing frequency / temperature / Vascular shunt occurs

Question 9

What is ballistic stretching?

Answer 9

involves swinging and bouncing for a deeper stretch

Question 10

What are the two types of static stretching and there definitions?

Answer 10

Active which is the performer only and passive which is the performer and an external force

Question 11

What are the benefits of stretching?

Answer 11

Increases flexibility and muscle elasticity which increases power production / also prevents injury

Question 12

What is the point of sport specific drills?

Answer 12

To focus on the movement to be replicated during the session

Question 13

What are the major benefits of warming up?

Answer 13

Increase in mobility due to production of synovial fluids / increased enzyme activity / muscle memory recruited / nerve impulse speed increased / vascular shunt mechanism activates

Question 14

What is the point of a cool down?

Answer 14

returning body back to its resting state

Question 15

What are the two stages of a cool down?

Answer 15

pulse maintenance activity and stretching

Question 16

What are the benefits of a cool down?

Answer 16

Skeletal and respiratory pump are maintained / venus return is maintained / prevention of blood pooling in the lower body / lactic acid is removed / maintain oxygen delivery to muscles / decreases DOMS

Question 17

Definition of specificity in the principles of training?

Answer 17

All training should be specific to the individual and the activity

Question 18

Definition of progressive overload in the principles of training?

Answer 18

training should always be gradually more challenging without risking injury

Question 19

Definition of reversibility in the principles of training?

Answer 19

When the effects of training are lost quicker than they are gained

Question 20

Definition of recovery in the principles of training?

Answer 20

Rest days are vital to avoid over-training or injury

Question 21

Definition of frequency in the FITT principle?

Answer 21

Changing how often you exercise

Question 22

Definition of intensity in the FITT principle and how to change it?

Answer 22

Changing how hard you exercise by increasing number of sets / speed of movement / resistance / repetitions and introduce active recovery

Question 23

Definition of time in the FITT principle?

Answer 23

Changing how long you exercise for

Question 24

Definition of type in the FITT principle?

Answer 24

Changing how you exercise (type of training style)

Question 25

How do you track intensity?

Answer 25

By calculating percentage of maximum heart rate

Question 26

What is the Karvonen principle?

Answer 26

Using resting heart rate to determine working heart rate

Question 27

What is the Borg scale?

Answer 27

Subjective rate of exertion (from 6-20)

Question 28

What is periodisation?

Answer 28

Dividing the training year into specific blocks, with a purpose with an aim to hit peak performance at the perfect moment

Question 29

What is the micro-cycle?

Answer 29

Short term goal which lasts for several days, often skill based

Question 30

What is the meso-cycle?

Answer 30

Mid-term goal which lasts several weeks/months, often fitness based

Question 31

What is the macro-cycle?

Answer 31

Long term goal which lasts for a year or more, often outcome based

Question 32

What are the three different training sessions throughout a year?

Answer 32

Preparation/pre-season, Competition/actual season, transition/ post season

Question 33

What are the aspect of pre-season?

Answer 33

General fitness (aerobic capacity), sport specific fitness and sport specific skills

Question 34

What are the aspects of actual season?

Answer 34

Refining skills, maintaining fitness, developing strategies and tapering

Question 35

What is tapering?

Answer 35

Reducing training frequency or intensity before a competition allowing us to peak

Question 36

What is the definition of reliability?

Answer 36

Means the test can be repeated

Question 37

What is peaking?

Answer 37

planning and organising training so a performer is at their peak, both physically and mentally, for a major competition