Training Methods

Question 1

What tests for Strength Endurance?

Answer 1

Sit up/Press up bleep test

Question 2

What tests for CV endurance?

Answer 2

Multi Stage Fitness test

Question 3

What tests for explosive strength?

Answer 3

Vertical Jump

Question 4

What tests for flexibility?

Answer 4

Sit and Reach/ Goniometer

Question 5

What tests for maximal strength?

Answer 5

Hand Grip Dynamometer/ One rep max

Question 6

What is the purpose of the queens college step up test?

Answer 6

To work sub-maximally

Question 7

Give a strength of Static Stretching

Answer 7

Safest and Simplest Method

Question 8

Give weaknesses of Static Stretching

Answer 8

Adaptations are slow
Unsuitable for warm ups

Question 9

Give strengths of Isometric Stretching

Answer 9

Helps to overcome stretch reflex
Greater stretch
Fast way to improve flexibility

Question 10

Give weaknesses of isometric stretching

Answer 10

Can only be done once every 36 hours
High risk so avoid if under 16

Question 11

Strengths of PNF Stretching

Answer 11

Fastest and Most effective way to improve flexibility

Question 12

Weaknesses of PNF stretching

Answer 12

HIgh risk of injury
Partner required

Question 13

Strengths of dynamic stretching

Answer 13

Safe and Controlled
Can replicate Sport specific movements

Question 14

Strengths of Ballistic Stretching

Answer 14

Help to fully prepare muscle stretch for explosive actions

Question 15

Weaknesses of ballistic stretching

Answer 15

High risk of injury

Question 16

What is magic number for stretch training

Answer 16

10
3-5 Times per week

Question 17

What are the adaptations of following a flexibility training programme?

Answer 17

increased Resting Length
Increased Elasticity
Improved ROM
Decreased Stretch Reflex

Question 18

What are the types of aerobic training?

Answer 18

Continuous
Interval

Question 19

What are the important numbers for Continuous Training

Answer 19

20-80 mins
60-80% max HR
work rest ratio of 1:1 or 1:0.5

Question 20

What are the important numbers for Interval Training

Answer 20

20-60 mins
80-95% of max HR (Work), 40-50% at rest
Work rest ratio (1:0.5,2:1,1:1)

Question 21

What is Karvonen Principle

Answer 21

Max HR = 220-age

Question 22

What are the cardiovascular training adaptations in the heart of aerobic training?

Answer 22

Myocardial hypertrophy
Stronger Contractions
Increased SV
Increased MAx Cardiac Output

Question 23

What are the vascular training adaptations of aerobic training?

Answer 23

Increased capillarisation
Greater surface areas for gaseous exchange
Increased buffer capacity for lactic acid
Improved Vascular shunt
Increased elasticity of arterial walls

Question 24

What are blood adaptations to aerobic training?

Answer 24

Increased Blood Plasma volume
Decreased Viscosity of blood
Increased RBC count

Question 25

What intensities of Strength Training trains what kind of Strength?

Answer 25

Max = 85% - 95% for 1-6 Reps Explosive = 75-85% for 6-10 reps Endurance = 50-75% for 15-20 reps

Question 26

What are different types of strength training

Answer 26

Plyometrics, Resistance,Multi Gym, Circuit Training

Question 27

What are the neural effects of following a strength training programme 2-5 times per week for 12 weeks?

Answer 27

Increased recruitment of motor units Improved power output

Question 28

What are the physiological effects of following a strength training programme 2-5 times per week for 12 weeks?

Answer 28

Increased Fiber Size (Hypertrophy) INcreased NUmber of Fibers (Hyperplasia) Improved strength of connective tissues Increased Bone Density

Question 29

What are the effects on metabolic function of following a strength training programme 2-5 times per week for 12 weeks?

Answer 29

Increased ATP/PC stores Increased enzyme activity Better Lactic Acid buffering Capacity