Training methods & principles.
Identify the 5 training principles according to the SPIFD acronym.
Specificity, Progressive overload, Intensity, Frequency & Duration.
Which fitness component would be improved with regular plyometric training?
Outline the key differences between an acute & chronic response to exercise.
An acute response to exercise is a short-term response, whereas a chronic response is a long-term adaptation.
What does the acronym ATP stand for?
Adenosine Triphosphate.
Identify the 5 dimensions of health & wellbeing.
Physical, Mental, Emotional, Social & Spiritual.
Explain when in a training program an athlete should implement the principle of progressive overload.
When exercises feel 'too easy' or not challenging enough.
What is the key difference between muscular strength & muscular power?
Muscular strength refers to the ability of a muscle/muscle group to overcome a resistance, whereas muscular power refers to the ability of a muscle/muscle group contracting forcefully as quickly as possible.
Identify 2 different acute responses to exercise relating to the cardiovascular system which would occur after completing a 5km Park Run?
Answer may include:
-Increased heart rate.
-Redistribution of blood flow (e.g. from internal organs to working muscles & the surface of the skin).
What chemical compound does ATP become when it's broken down to produce useable energy?
ADP (Adenosine Diphosphate).
Because 100g will always be the same quantity, whereas a 'serve' will differ depending on the product.
Outline 5 different ways in which progressive overload can be applied to a training program.
Answers may include:
-Increasing the weight lifted.
-Increasing the number of repetitions completed.
-Increasing the number of sets completed.
-Reducing the rest time between sets.
-Increasing the intensity of the exercises.
Health-related fitness components have a more pronounced effect on an individual's health & wellbeing (e.g. flexibility, aerobic power, etc.), whereas skill-related fitness components are more sport-specific (e.g. agility, reaction time, etc.).
Explain how a person's cardiac output can be calculated.
Cardiac output (Q) = Stroke Volume (SV) x heart rate (bpm).
Provide an example of a sport/event which uses each of the 3 energy systems as the major contributor to ATP resynthesis.
Answer may include:
-ATP-PC system: 100m sprint.
-Anaerobic Glycolysis system: 400m race.
-Aerobic Glycolysis system: Marathon.
Identify 2 legal & 2 illegal methods of performance enhancement & how they improve performance.
Answer may include:
Legal: caffeine (increases alertness) & altitude training (naturally increases red blood cell production).
Illegal: blood doping (artificially increases red blood cell content of the blood) & Anabolic Steroids (increases lean muscle tissue).
Which training method would be best-suited to an elite Cross Country runner & why?
Fartlek training, because it's characterised by periods of continuous exercise (i.e. running) interspersed with periods of high-intensity efforts (sprints).
Which training method could be used for a CrossFit athlete wanting to improve their muscular endurance & aerobic power in preparation for an upcoming competition?
Circuit training.
How can a person's ventilation be calculated?
Ventilation = Tidal Volume (volume of air inhaled with each breath) x Respiratory Rate (breaths per minute).
What is the form of energy which is used to power the Aerobic Glycolysis system & where is it stored in the body?
Glycogen. It's stored in the skeletal muscle tissue & in the liver.
With regards to alcohol consumption, outline the key differences between a person developing tolerance & another person developing dependence.
Someone who's developed alcohol dependence has likely developed an addiction to it, due to its effects.
What's the minimum time period needed in order for an activity to classify as 'continuous'?
20 minutes.
Identify the fitness components that each of the below fitness tests measure & the specific muscle groups tested (if applicable).
-Multi-stage fitness test.
-Seated Basketball throw.
-Sit-&-reach test.
-Plank hold.
Multi-stage fitness test: aerobic power (efficiency of heart & lungs).
-Seated Basketball throw: muscular power (of triceps & deltoids).
-Sit-&-reach test: flexibility (of hamstrings).
-Plank hold: muscular endurance (of deltoids & core muscles).
What are 2 ways in which a person can measure the intensity of their training? What is 1 advantage & disadvantage of each?
Rate of Perceived Exertion (RPE) scale) & heart rate data.
RPE scale advantage: it's easy to understand.
RPE scale disadvantage: it's subjective (one person's 6/10 might be another's 8/10).
Heart rate data advantage: it's more reliable than the RPE scale.
Heart rate data disadvantage: it requires a heart rate monitor, which can be expensive.
What are the 2 by-products of the Aerobic Glycolysis system?
Water vapour & Carbon Dioxide (expelled in the breath).
How has/can the number of lives lost on Australian roads be reduced by addressing each of the 3 factors?
Vehicle factors: improved safety technology (e.g. ABS, air bags, seat belts, etc.), crumple zones, etc.
Environmental factors: improved street lighting, clearer signage, rumble strips on freeways, speed cameras, barriers on major highways, etc.
Human factors: messaging/advertising relating to the dangers of drinking & driving, signage encouraging drivers to rest if tired, etc.