Specialised training

Question 1

what is the first stage of altitude training

Answer 1

acclimitsation

Question 2

how long does acclimatisation last

Answer 2

3 to 10 days

Question 3

what is the second stage of altitude training

Answer 3

primary training

Question 4

how long does primary training last

Answer 4

1 to 3 weeks

Question 5

what happens in acclimatisation

Answer 5

athlete gets used to the lower pO2
do not overtrain
more recovery between workouts

Question 6

what happens in primary training

Answer 6

progressively increase training volume until athlete reaches volume of training that occurred at sea level

Question 7

what is the 3rd stage of AT

Answer 7

recovery

Question 8

how long does the recovery stage last

Answer 8

2 to 5 days

Question 9

what happens in the recovery stage

Answer 9

prepare for return to sea level
enables athletes to fully recover from fatigue at altitude

training volume and intensity gradually decrease

Question 10

what is the 4th stage of AT

Answer 10

positive phase

Question 11

how long does the positive phase last

Answer 11

1 to 4 days

Question 12

what happens in the positive phase

Answer 12

on return to sea level there is an increase in O2 carrying capacity in the blood as there are more red blood cells

Question 13

what is the 5th stage of AT

Answer 13

progressive return to sea level training volume and intensity

Question 14

how long is the progressive return stage

Answer 14

10 to 14 days

Question 15

what happens in the progressive return phase

Answer 15

probability of good performance is reduced

after several days of sea level training improvements in fitness and coordination reappear

Question 16

what is the final stage of AT

Answer 16

fitness peak

Question 17

how long does the fitness peak last

Answer 17

15 to 20 days

Question 18

what happens in the fitness peak stage

Answer 18

this is the optimal time for competition, there is increase O2 transport
increased economy
increased maintanence of of breathing adaptations

Question 19

what stimulates the release of erythropoietin

Answer 19

a low pO2

Question 20

what is erythropoietin

Answer 20

a hormone

Question 21

what does EPO stimulate

Answer 21

the production of erythrocytes

Question 22

2 negatives of AT- (physiological)

Answer 22

altitude sickness
dehydration

Question 23

who is AT good for

Answer 23

elite endurance athletes

Question 24

at what height does AT occur

Answer 24

25000+m

Question 25

what type of athlete would train at altitude, explain (4)

Answer 25

those who use predominantly aerobic system- endurance athletes the low pp02 at altitude stimulates epo to produce rbcs which increases o2 carrying capacity of the blood aerobic energy can be made more easily improving performance on return to sea level

Question 26

what does HIIT training stand for

Answer 26

high intensity interval training

Question 27

what is interval training

Answer 27

any type of training that involves altering periods of work with periods of rest, usually involving periods of intense exercise with periods of rest being low intensity exercise.

Question 28

how to make HIIT training specific (4)

Answer 28

duration of the work interval intensity of the work interval duration of the recovery interval number of work intervals and recovery intervals

Question 29

advantages of HIIT (4)

Answer 29

burns body fat and calories quickly can be altered easily to suit the individual can improve aerobic and an energy systems can be completed relatively quickly

Question 30

disadvantages of HIIT (3)

Answer 30

extreme work can lead to injury high levels of motivation needed to complete the work can lead to dizziness and feelings of nausea

Question 31

high intensity anaerobic intervals can last anywhere from ..... to .....

Answer 31

10 to 60 seconds

Question 32

low intensity and more aerobic intervals can last

Answer 32

several mins

Question 33

how can HIIT training be changed to train aerobic and anaerobic systems

Answer 33

interval training can be altered to suit the needs of the performer/energy demands of the individual and activity they are training for, it can be used to train both high intensity periods of work improve anaerobic systm

Question 34

HIIT involves short periods of intense exercise with low intensity periods of recovery discuss the effectiveness of HIIT as a training methods for a games player (6) marks FOR (3)

Answer 34

works anaerobic energy system required in games + eg/works aerobic energy system required in games + eg mix of high intensity/anaerobic and low intensity/aerobic mimics demands of the game work:rest ratio can be altered to meet specific demands of sport/position can improve range of components of fitness required in team games eg aerobic endurance/anaerobic power/speed/musc end develops ability to perform sports specific skills under fatigue/buffer lactic acid with applied eg potentially more effective at improving aerobic endurance than continuous training/takes less time to improve AE

Question 35

HIIT involves short periods of intense exercise with low intensity periods of recovery discuss the effectiveness of HIIT as a training methods for a games player (6) marks AGAINST (3)

Answer 35

not most appropriate for all positions/other training methods are more appropriate for some positions or games players eg goalkeeper in football or weight training for a rugby player high intensity increases risk of injury so longer rest intervals required between sessions so cant perform multiple sessions intensity can negatively impact on skill performance work:rest intervals differ by position and sports can be difficult to accurately work out

Question 36

what does SAQ training stand for

Answer 36

speed agility, quickness

Question 37

what does SAQ training focus on

Answer 37

coaching the technique of speed, agility and quickness coupled with strength training, helping the athlete achieve improved physical and mental skills, resulting in improved sprint speed and agility a type of training that aims to improve multi directional movement through developing the neuromuscular system

Question 38

who is SAQ good for

Answer 38

players that require combinations of SAQ/multi directional movement eg games players like netball

Question 39

examples of SAQ

Answer 39

short sharp runs around cones can add small obstabcles/hurdles max speed/lots of changes in direction zig zag runs footladders

Question 40

SAQ drills need to be kept ..., why

Answer 40

short, it is important that the athlete repeats the exact technique they will be using so it can be repeated and the body will naturally respond quicker

Question 41

the complete session of SAQ can be as short as ....

Answer 41

5 mins, it works the atp-pc system

Question 42

for SAQ the correct body .... need to be maintained so that the drills...

Answer 42

maintained so that the drills correctly reflect the movements in the sport to avoid creating bad technique

Question 43

SAQ is not about building the .... system

Answer 43

aerobic

Question 44

how long should SAQ drills last and how long between reps

Answer 44

2-10 seconds with at least 20 sec rest between reps

Question 45

describe the main principals and benefits of SAQ training (4)

Answer 45

involves being coached correct technique for movements progression exercises to improve motor abilities to do skills at faster speeds/more accuracy benefits: increases muscular power improved kinaesthetic/spatial awareness, motor skills, techniques, reaction time

Question 46

describe the physiological process involved in plyometric training (4)

Answer 46

eccentric contraction- MSA detect stretch causing stretch reflex to be activated a nerve impulse is sent (to spinal cord) via CNS (different impulses) elastic energy is stored and contributes to the more powerful concentric contraction. ammortisation phase is time between end of pre stretch and start of conc cont, the shorter this phase the more powerful the contraction the stretch reflex protects over stretching of muscles/avoids injury