Components of a training session
Training data
Training principles
Training methods
Training methods
100

Identify the intensity and duration of the warm up, and druation of the cool down

Warm up: 50 - 60% max HR and 5 - 10 mins

Cool down lasts 3 - 5 mins

100

What is sociocultural data?

Provides context to the training session e.g. time, temperature, venue, training partner

100

How many training sessions do you need to engage in to improve and how many sessions to maintain fitness?

3 and 2

100

How often do you need to engage in plyometrics training to elicit improvements?

2 times per week
100

List 4 training methods that train aerobic power

Continuous, fartlek, long interval and HIIT

200

List the three stages of a warm up

General/cardio, stretching (dynamic) and sport-specific phase

200

Identify two methods of collecting data and provide one benefit of collecting data digitally

Any two of:

Training diary/log, heart rate monitor, smart watch or phone app

Benefit (any one of):

  • Easy to use
  • Accessible
  • Can analyse movement statistics in real time
  • Objective data
  • Information is easily stored and shared
200

Explain how progression can be applied to a short interval training session

E.g. increase reps, time (must stay under 10 sec reps) etc. by 2 - 10%

200

What 3 fitness components does intermediate interval training develop?

Anaerobic capacity, speed, muscular endurance  

200

What intensity is long interval training conducted at?

80 - 85% (at or just below LIP)

300

Identify two benefits of a warm up

Any two of: 

  • Prepares the athlete physiologically and psychologically for exercise
  • Increases the body’s physiological responses e.g. respiratory rate
  • Increases muscle temperature
  • Reduces injury risk
  • Increases heart rate and blood flow to working muscles


300

What is the purpose of monitoring training?

Ensures chronic adaptations occur and prevents overtraining. For example, if an athlete is sore or injured, the training session should be modified

300

"The rate of fitness improvement reduces as a person approaches their genetic potential" describes what training principle?

Diminishing returns

300

How many stations and how many laps when completing circuit training?

Usually 8 - 12 stations and 2 - 3 laps

300

Load, reps, speed and rest for muscular power?

40% 1RM

3

3 – 6

Fast

3 mins

400

Identify three benefits of a cool down

Any two of:

  • Speeds up recovery
  • Removes metabolic by-products
  • Reduces venous pooling
  • Reduces the risk of delayed onset muscle soreness (DOMS)
  • Allows for the gradual recovery of heart rate
400

Provide three examples of physiological data

Any three of:

  • Muscle soreness
  • Sleep quality
  • Nutritional information
  • Injuries
  • Energy levels
  • Illness rating


400

Define overtraining and provide 2 symptoms of overtraining

Long-term decline in performance associated with inadequate time to recover and adapt to training stress

Symptoms: persistent fatigue or soreness, poor concentration, irritability, frequent illnesses, loss of appetite, insomnia


400

3 fitness components plyometrics develops and how long between sessions?

Muscular power, speed and anaerobic capacity

At least 48 hours between sessions

400

Two reasons why HIIT is preferred by many over long interval training?

Any 2 of:

  • Shorter time commitment
  • Faster speed of improvement (chronic adaptations)
  • More enjoyable to complete
500

Design an appropriate warm up for a soccer player

General (cardio):

  • 50% to 60% MHR
  • 5 to 10 mins

Stretching:

  • Dynamic stretching (flexibility)
  • E.g. walking lunges, hip circles, leg swings, trunk rotations, arm circles (should include upper and lower body)

Sport-specific:

  • Graduated increase in intensity
  • Replicate movements of sport
  • E.g. sprints (60%, 80%, 100%), agility ladder, maybe incorporate the dribbling
500

Explain how psychological data can influence participation in a training session

Any one of, explained: 

  • Emotional and motivational variables
  • Readiness to train
  • Confidence levels
  • Arousal levels
  • Stress levels

E.g. someone who is confident to train will likely be motivated to complete the session fully and to the best of their ability as they are comfortable with the procedure and know how to use the equipment/perform the training method

500

State the intensity ranges of the three energy systems and identify two other ways of measuring intensity 

  • ATP-PC system: 95% + of max HR
  • Anaerobic glycolysis: 85% to 95% max HR
  • Aerobic system: 70% to 85% max HR
  • Can measure intensity via % max HR, RPE, % VO2 max or % 1RM
500

HIIT frequency, intensity, time of intervals (length), work : rest and type of recovery?

3 x per week

90% max HR or up to 100%

30 sec to 4 mins

1 : 1 or 2 : 1

Active or passive recovery ok

500

Plyometrics guidelines: intensity (RPE), sets, reps, rest and 2 safety precautions?

9 - 10 RPE

1 - 6 sets

1 - 10 reps of 5 exercises or so

1 - 3 mins rest

Perform a warm up first, be free of injury, perform on even floors, wear suitable footwear, do not perform when fatigued/ensure ample rest, always use correct technique


M
e
n
u