Components of a training session
Provide one purpose of a warm up
•Prepares the athlete physiologically and psychologically for exercise
•Increases heart rate and respiratory rate
•Increases muscle temperature
•Reduces injury risk
•Increases blood flow to the working muscles
Name a purpose of monitoring/recording training
•Determine how well the athlete is coping with the training load (mentally and physically)
•Monitor progress
•Make an informed decision about when to apply progression
•Understand trends: sleep, soreness, stress etc. of individual or team
•Stay motivated towards training
•Avoid overtraining
How often do you need to train a fitness component in order to maintain it?
2 times per week
Continuous training done between 70 and 85% max HR is in the ___ training zone
Aerobic
Identify a benefit of circuit training
•Offers variety
•Can target several fitness component
•Accommodates large groups
•Minimal equipment required
•Can be done indoors or outdoors
What type of stretching do you do in the warm up and what type of stretching do you do in the cool down?
Provide a benefit of collecting data digitally
•Easy to use
•Accessible
•Can analyse movement statistics in real time
•Objective data
•Information is easily stored and shared
•Provide reminders
Name two ways to measure intensity
% HR max, RPE, % VO2 max, % rep max i.e. % 1RM
For fartlek training, periods of lower intensity activity should be completed at _____ HR max, while the bursts of speed should be completed a _____ HR max
70 and 85% or thereabouts
Identify two safety considerations for plyometrics
•Perform a warm up first
•Be free from existing injuries
•Perform on shock absorbing, even floors
•Wear suitable footwear
•Do not perform when fatigued
•Ensure ample rest between sets
Provide two purposes of a cool down
•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
Provide two examples of physiological data
•Rating of perceived exertion (RPE) during training
•HR responses – resting, exercise and recovery
•Muscle soreness
•Sleep patterns – quality and quantity
•Nutritional information
•Injuries
•Energy levels
•Illness rating
How would you progress a 20 minute continuous run at 75% max HR?
Increase time or intensity by 2 - 10%
What intensity is long interval training completed at, and what is the work : rest ratio?
How long is the work period for HIIT (provide a range) and what intensity should HIIT be performed at?
Work between 30 sec and 4 mins
90% max HR
What are the names of the three phases of a warm up?
General/cardio, stretching and sport-specific
Provide two methods of data collection
Training diary/log, heart rate monitor, smart watch, phone app
Provide two ways you can add variety to a run
•Train at different venues/courses
•Train with a partner
Name the four types of flexibility training
Static, dynamic, ballistic and PNF
Name the 3 fitness components intermediate interval training targets, and the 2 fitness components short interval training targets
Intermediate: anaerobic capacity, speed and muscular endurance
Short: anaerobic capacity, speed
Outline a suitable warm up for a netballer, using the three phases
50% of HR max (low to moderate intensity) for 5 mins (jogging)
Dynamic stretching (flexibility) e.g. walking lunges, hip circles, leg swings, trunk rotations, arm circles (10 reps)
Sport-specific: graduated increase in intensity and add variety
Explain the importance of maintaining records of training for a swimmer
By monitoring motivation levels at each training session, the athlete may prevent overtraining
"The rate of fitness improvement diminishes as a person approaches their genetic potential" explains which training principle?
Diminishing returns
Prescribe a resistance training program targeting muscular strength
Load: 80% 1RM (up to 100%)
Sets: 3 (up to 6)
Reps: 6 (arguably 1 to 6 but could be up to 10)
Speed: slow
Rest: 3 mins
For intermediate interval training:
- Identify the intensity
- Identify the length of the work period
- Identify the type of recovery
- Identify the intensity: 85 - 90% HR max
- Identify the length of the work period: between 10 and 60 sec
- Identify the type of recovery: passive