Training Programs

Question 1

Explain why we need to do an activity analysis.

Answer 1

To determine the physical requirements of a sport (energy systems, fitness components, muscle groups) which can then be used to design an appropriate training program.

Question 2

List the two methods of activity analysis

Answer 2

Direct observation and video recording

Question 3

Explain the difference between direct observation and video recording.

Answer 3

Direct observation is watching someone in person and taking notes where as video recording uses a camera to film it which can then be watched again later

Question 4

List the 4 types of activity anlaysis

Answer 4

Movement patterns (via GPS), Monitoring Heart Rate, Calculating the work-to-recovery (W:R) ratio, Skill frequency table

Question 5

Describe movement pattern games analysis

Answer 5

This involves charting and recording the on field movements of players throughout a game.

Question 6

Identify what movement patterns can be used to determine.

Answer 6

The predominant fitness components and energy systems.

Question 7

Identify what heart rate monitors can be used to determine.

Answer 7

Energy System demands

Question 8

Identify what work to rest ratio’s can be used to determine.

Answer 8

Energy System usage.

Question 9

Identify what skill frequency tables can be used to determine.

Answer 9

Fitness components and muscle groups.

Question 10

List the 4 fitness components

Answer 10

Aerobic Power, Muscular Endurance, Muscular Strength and Flexibility.

Question 11

Define Aerobic Power

Answer 11

The maximum rate of energy production from the aerobic energy system

Question 12

List two training methods and two fitness tests for aerobic power

Answer 12

Continous and Fartlek. 20m Shuttle Run and Coopers 12 min run

Question 13

List a training method and two fitness tests for strength

Answer 13

Resistance training. 1RM max bench press or leg press and the 7 stage abdominal strength test

Question 14

Define Muscular Endurance

Answer 14

The ability of muscles to perform repeated muscle contractions

Question 15

List two training methods and two fitness tests for flexibility

Answer 15

Sit and Reach and Bend, Twist and Touch. Stretching (PNF and Static), Pilaties and Yoga.

Question 16

List a training method and a fitness tests for speed

Answer 16

Short interval and 20m sprint

Question 17

List a training method and two fitness tests for agility

Answer 17

Short interval. Semo, Illionis and 505 Agility test

Question 18

Identify the aims of fitness testing before, during and after a training program

Answer 18

Before: To determine strengths and weakness’s and set bench marks. During to increase motivation and evalutate the effectiveness and after to evualuate the effectiveness and set new benchmarks.

Question 19

Describe Lab testing

Answer 19

completed in a laboratory, most accurate, expensive, elite athletes EG. VO2 max test

Question 20

Describe field testing

Answer 20

inexpensive, readily available, estimations or predictions, in class EG. 20m shuttle run

Question 21

Describe direct testing

Answer 21

gives a direct indication or value EG. VO2 max test

Question 22

Describe indirect testing

Answer 22

based on predictive measures and equations linked to norms EG. 20m shuttle run

Question 23

Describe the fitness testing protocol of reliability

Answer 23

Can the test be replicated to produce consistent results. Eg by doing everyting the same each time.

Question 24

Describe the fitness testing protocol of accuracy

Answer 24

rules and guidelines need to be strictly followed.

Question 25

Describe the fitness testing protocol of validity

Answer 25

Is the test a recognised way to measure the fitness component

Question 26

Describe how fitness tests should be ordered.

Answer 26

Tests should be done in an order that minimises the impact on future tests. The best way to do this is to do the tests in order of least fatiguing to most fatiguing.

Question 27

List the 5 training principles

Answer 27

Frequency, intensity, duration, specificity and progression

Question 28

Describe training frequency

Answer 28

Number of sessions per week and must include rest.

Question 29

Describe training intensity

Answer 29

How hard a session will be. Intensity is usually determined by % MHR

Question 30

Describe training duration

Answer 30

Duration (time) of training program (eg.6 weeks) or Duration (time) of session (eg. 60mins)

Question 31

Describe training specificity

Answer 31

The training needs to replicate the requirements of the sport.

Question 32

Describe training progression (overload)

Answer 32

Gradually making training harder than your existing capacity in order to stress the body to make changes. Overload can be achieved by increasing distance, duration, frequency, intensity of training, adding repetitions and decreasing rest.

Question 33

Lsit 5 training methods

Answer 33

Continous, Fartlek, Resistance, Short interval, flexibility eg stretching

Question 34

Describe continous training using an example.

Answer 34

This involves a continuous training activity involving the whole body (eg. rowing, swimming, running, cycling) that lasts a minimum of 20 minutes.

Question 35

Describe short interval training using an example.

Answer 35

Form of training during which work intervals are followed by rest intervals. Eg 3 x 10 x 20m sprints at 100% intensity, 1:5 W:R ratio.

Question 36

Describe fartlek training using an example.

Answer 36

Type of continuous training. High intensity efforts followed by lower intensity efforts.

Question 37

Describe Resistane training using an example.

Answer 37

Use of weight to impact muscle structure. Eg 3 x 5 Bench Press at 70% 1RM with W:R of 1:5

Question 38

Explain why we need to do an activity analysis.

Answer 38

To determine the physical requirements of a sport (energy systems, fitness components, muscle groups) which can then be used to design an appropriate training program.