Training Principals
If someone was increasing the amount of weight they were bench pressing each week in order to improve their strength, this would be know as..
Progressive Overload
Explain continuous training
Running, riding or swimming non stop for at least 20 mins.
Name the three types of muscle contractions
Concentric, eccentric, isometric
What colour are slow twitch muscle fibres
Red
What are the 3 energy systems
ATP-PC, Anaerobic Glycolysis, Aerobic System
Ensuring the training you are doing is directly related to the sport you play is known as…
Specificity
Explain why an athlete needs to select a specific training method
To ensure it is similar to the demands of their sport. E.g a sprinter would do more speed training rather than continuous training.
What happens during a concentric muscle contraction
The muscle contracts and shortens
What are the three muscle fibre types
Slow twitch, Fast twitch type 2A, Fast twitch type 2B
Which energy system is the major contributor for the first 10secs of an event
ATP-PC
Explain what frequency is
The amount of training someone does in a week. E.g 3 sessions per week.
What training method would you use the most if you decided to start training for a marathon
Continuous or long interval
If I was lowering the dumbbell when completing a bicep curl, this would be a _________________ contraction
eccentric contraction
What muscle fibre type would be most beneficial for an athlete doing powerful and explosive movements
Type 2B
Which energy system would a tour to France cyclist need to train most
Aerobic energy system
What does FIDOS stand for..
Frequency, Intensity, Duration, Overload, Specificity
Explain resistance training and identify the fitness components that it would improve
Resistance training is exercise that cause muscles to contract against an external resistance. E.g weights, bodyweight, bands
Give an example of an isometric muscle contraction
plank, wall sit, holding dumbbell stationary during bicep curl. Any movement where muscles are contracting, whilst staying the same length.
Explain the fatigue rates of the different fibre types
Slow twitch - can last along time
Fast twitch 2A - moderate.
Fast Twitch 2B - fatigue very quickly
Name an event that the anaerobic glycolysis system would be the main producer of energy for
400m run, 100m swim
Explain intensity and how an athlete and a local sports player could measure it
Intensity is how hard someone is working during a session. It could be measured by using a heartrate monitor or by using RPE (rate of perceived exertion)
Give an example of an short interval training session
Something similar to 10 x 30m sprint, 10 x 20m sprint, 10 x 10m sprint.
Explain the contractions that are happening throughout a hamstring curl
As the foot is moved closer to the gluteus maximus there is a concentric contraction in the hamstring. As the leg is lowered, there is an eccentric contraction in the hamstring.
Give an example of an ideal event for each muscle fibre type.
Slow - marathon/long duration lower intensity
Fast 2A - 400m/800m
Fast 2B - 100m sprint/max efforts short duration
Explain the interplay of energy systems during an 1500m running event. Event last around 4mins. Include the energy stystem that would be contributing the most throughout the event
The ATP-PC system would provide the bulk of energy for the high intensity start, but as it quickly depletes the anaerobic glycolysis system would increase its contribution. By around the 1min-75second mark the aerobic system would become the major contributor for the rest of the race. Given the race goes for 4 mins the aerobic system would be contributing most.