Weeks 1-3

Question 1

What are the FITT Principles?

Answer 1

Key components which outline an effective exercise program.
Frequency: how often you exercise e.g. 5 times a week
Intensity: how hard you exercise e.g. max heart rate
Time: length of physical activity e.g. 1 hour session
Type: specific activity chosen to devlop particular components of fitness e.g. cardiovascular endurance > longer drills

Question 2

What is periodisation?

Answer 2

The planning of training variables to achieve optimal performance at most crucial times. Involves varying volume and intensity.

Question 3

Microcycle?

Answer 3

Shortest training cycle lasting a week with the goal of a focused block of training.

Question 4

Mesocycle?

Answer 4

A specific block of training which is designed to accomplish a specific goal and typically 3-4 weeks long

Question 5

Macrocycle?

Answer 5

Longest of the three incorporating one year or an annual plan.

Question 6

Principle of Progressive Overload

Answer 6

The gradual increase of a workload e.g. 10% to avoid injury

Question 7

Principle of Specificity

Answer 7

The training of specific energy systems, fitness components etc. within a given sport e.g. training for swimming doesn’t improve cricket skills

Question 8

Principle of Reversibility

Answer 8

Fitness strength and flexibility will be lost if training ceases or scales back

Question 9

Recovery Principle

Answer 9

Allowing body to adapt and replenish for high intensity training e.g. after a high intensity session have a 48 hours break to recover allowing for optimal performance again

Question 10

What is the Component of Fitness: Cardio-respiratory Endurance?

Answer 10

The ability for the body to work continuously for extended periods of time. Efficient body allows for submaximal levels for extended time. Also known as aerobic endurance or cardiovascular endurance.

Question 11

What are factors affecting Cardio-respiratory Endurance?

Answer 11

Level of physical conditioning: being physically active increases their physiological capacities
VO2 max: largest amount of oxygen body can process, larger your VO2 max longer you can exercise
Muscle fibre type: greater percentage of slow twitch (red) fibres allows body to work submaximally for longer periods. Fast twitch (white) fibres allow for explosive efforts of energy

Question 12

What is the component of fitness: Muscular Strength?

Answer 12

Maximal force a muscle can generate for a single maximal effort e.g. determined by completing one rep max like 80kg bench

Question 13

What are factors affecting Muscular Strength

Answer 13

Age: Muscle strength loss is 1% per year after 25 but by exercise you can delay
Cross Sectional Area of Muscle (CSA): the larger size of a muscle the more potential to generate force
Muscle fibre type: fast twitch fibres experience greater increases in muscle size and strength

Question 14

What is the component of fitness: Muscular Endurance?

Answer 14

Refers to the capacity of a muscle to work continuously e.g. the continued use of legs & arms in a marathon or stomach muscles (core) in situps

Question 15

What are factors affecting Muscular Endurance?

Answer 15

Muscular Strength: greater amounts of strength produces larger amounts of force for longer periods
Muscle fibre type: slow twitch (red) fibres allow for muscle groups to exercise for longer periods
Aerobic fitness: being physically active can improve longer muscular endurance

Question 16

What is the component of fitness: Flexibility?

Answer 16

The range of motion (ROM) around a joint and can be either static and stationary dynamic. This can promote healthy muscles and joints leading to freedom of movement and potential for greater force production

Question 17

What are factors affecting Flexibility?

Answer 17

Age: aging decreases join range of motion but can be lessened with increased exercise
Gender: females are usually more flexible
Warmup: as tissue temperature increases, elasticity increase improving up to 20%