Fitness Components
What is Power?
Power – the ability to exert maximum force in the shortest amount of time
Name the 3 nutrients found in all foods
carbohydrates, protein, fats
what are two types of continuous training?
long slow distance training and tempo training
define the term peak
an optimal state of athlete readiness aimed at the highest possible level of performance
What is heart rate recovery?
Heart rate recovery is the measure of time it takes for the heart to return to normal resting levels.
aerobic capacity, power, muscular strength, speed, agility, muscular endurance, flexibility
What are the two types of carbohydrates? Give an example of each
simple carbs - sugar
complex carbs - breads, grains, vegetables
What are the 6 principles of training?
Frequency, specificity, duration, progressive overload, variety, individuality
During the competition phase what should happen with intensity and work volume?
intensity - increases
work volume - decreases
Changes that occur immediately when athlete trains are known as?
acute physiological adaptations
What are 3 reasons for measuring and testing the components of fitness?
1. So that a personalised training strategy can be developed and implemented with the goal of improving the ability of an athlete to perform a specific physical activity.
2. It provides accurate information about an athlete’s development and level of fitness over time. Fitness tests can also highlight where improvements have been made or where deterioration has occurred.
3. These tests help to identify if any changes in fitness levels have taken place over the course of a training session or training program.
the point at which lactic acid begins to accumulate in the muscles at a faster rate that is can be removed
name the 6 training methods
continuous, fartlek, resistance, interval, flexibility, circuit
What should occur in the preparatory phase? (3 points)
athlete should increase their general level of fitness, build general strength, build general flexibility, prevent excessive weight gain, build a base of aerobic fitness
Each macrocycle is made up of what four training phases?
Preparatory phase, pre-competition phase, competition phase, transition phase
Name 2 fitness tests used to test aerobic capacity.
the multi-stage fitness test (also known as beep tests)
the Astrand-Rhyming cycle ergometer test – a submaximal cycle ergometer
Cooper’s 12 minute run – a test that requires an athlete to run as far as possible in 12 minutes and can be used to predict VO2 max
the step test – a test designed to measure an athlete’s aerobic fitness by stepping up and down a step for three minutes.
Give the energy yield for 1g of carbs, proteins and fats
carbs - 16kJ
protein - 17kJ
fats - 37kJ
what is the difference between isotonic and isometric resistance training?
give an example of each
isotonic - dynamic resistance - constant resistance - squats
isometric - static resistance - muscles do not shorten or lengthen - bridge
What are the 4 phases of a RAMP warm up?
raise
activate
mobilize
prepare
What information must be supplied in the conditioning phase of training? (5 points)
fitness components being developed, training method used, intensity, W:R ratio, number of reps
name 2 fitness tests use to test agility and 2 fitness tests used to test muscular endurance
agility - figure 8, illinois agility test, shuttle run test
strength - push up test, sit up test, pull up test
Name the 4 training zones - giving the HR Range for each zone
recovery training zone - 65% MHR
aerobic training zone - 60 - 80% MHR
lactate threshold zone - 80 -85% MHR
anaerobic training zone - greater than 85% MHR
What is the work: rest ratio for interval training working on the lactic acid system?
1:2 or 1:3
Why would an athlete have a annual plan consiting of more than 1 macrocyle?
If they have a number of races or peak performance events during the year they will have more than 1 macrocycle. If an athlete is professional in multiple sports
What is the difference between intra-session recovery and inter-session recovery?
intra - recovery that takes place within a single training session
inter - the recovery that take place between sessions