Warm-Up & Cool-Down
Principles of Training
Principles of Overload
Training Methods 1
Training Methods 2
100

Provide at least 2 benefits 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

100

Name the 5 principles of training. (Hint: use the acronym)

Specficity

Progression

Overload

Reversibility

Tedium

100

Name the 4 principles of overload. (Hint: use the acronym)

Frequency

Intensity

Time

Type

100

Using the Borg RPE Scale, what is the target range of how you should feel during exercise?

12 to 16 (somewhat hard to hard)

100

Identify at least 2 benefits of circuit training.

Offers variety

Can target several fitness component

Accommodates large groups

Minimal equipment required

Can be done indoors or outdoors

200

What type of stretching do you do in the warm up? And what type of stretching do you do in the cool down?

Dynamic in the warm up

Static in the cool down

200

Describe the term progression.

Increase in work done should be gradual

An athlete should only progress when the body has adapted to previous demands

This will ensure constant fitness improvements

And will help to reduce chances of injury (through overtraining)

200

How many training sessions each week are typically needed to achieve overload? What principle of overload is this?

About 3 sessions per week

Frequency

200

A 24-year-old cyclist is participating in a continuous training day. How long should their session last? At what intenstiy should the cyclist work? (Need the percentage and heart rate range they will exercise in)

Session length: at least 20 minutes

Intensity: 60-80% of maximum HR

HR Range: about 117 to 157

(220 - Age = HRmax)

(220 - 24 = 196 x 0.6 , 0.8 = 117-157)

200

Identify two safety considerations for plyometrics.

Perform a warm up first

Be free from existing injuries

Perform on shock absorbing, even floors/surfaces

Wear suitable footwear

Do not perform when fatigued

Ensure ample rest between sets

300

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) and injury

•Allows for the gradual recovery of heart rate

300

What principle of training can be caused by injury and excessive fatigue? Muscle atrophy can occur as well.

Reversibility

300

What happens to the body when we overtrain?

The body does not have time to adapt

Overuse injury

Excessive fatigue

Affects our ability to train effectively, which can lead to reversibiity and a loss of fitness

300

Describe Fartlek training and explain why someone would use this training type.

Involves varying the speed/intensity

Can involve varations in terrain (slopes)

Can involve a variety of activities (swimming, cycling, running)

Helps to improve BOTH aerobic & anaerobic fitness

Useful for games players who require both aerobic & anaerobic fitness

Can easily be adapted to an individual's needs

Varied/enjoyable -- reduces tedium

300

How long is the work period for HIIT (provide a range) and what intensity should HIIT be performed at?

Work between 15 sec and 3 mins

80-85% max HR

400

Part 1: What are the names of the three phases of a warm up?

Part 2: Provide two examples for each phase.

Pulse Raiser (Cardio): running, skipping

Dynamic Stretches: lunges, squats, heel flicks

Skill Familiarization (Sport-Specific): dribbling a basketball, passing a rugby ball

400

A gymnast incorporates flexibility training into their training program. What principle of training is this?

Specificity

400

How would you progress a 20 minute continuous run at 75% max HR?

Increase time or intensity by 2 - 10%

400

How can circuit training be made more demanding to ensure progression is achieved over time? Name at least 2 examples.

Increase number of circuits

Increase time spent at each station

Increase number of reps at each station

Increase weight or resistance used at a particular station

Decrease rest periods

400

Which components of fitness can be developed using weight training? How are both components achieved? (Think load and rep scheme).

Strength: higher weight (above 70% of 1-RM), fewer reps. Example: 3 x 4-8

Muscular Endurance: lower weight (below 70% of 1-RM), higher reps. Example: 3 x 12-15

500

Outline a suitable warm up for a footballer, using the three phases.

Pulse Raiser: 50% of HR max (low to moderate intensity) for 5 mins (jogging)

Dynamic Stretching: Increase flexibility e.g. walking lunges, hip circles, leg swings, trunk rotations, arm circles (10 reps each)

Sport-Specific: agility ladders, dribbling and passing a ball

500

Provide two ways you can add variety to a run.

•Train at different venues/courses

•Train with a partner

500

How might a coach ensure specificity when designing a training program for a marathon runner looking to develop cardiovascular endurance? Use at least 3 principles of overload.

Type of training: continuous training / Fartlek training

Intensity: 60-80% of maximum HR

Duration: minimum of 20 minutes

Muscle Groups: lower body muscle groups (quadriceps, hamstrings, gastrocnemius, gluteals)

Individual Needs: intensity & duration must reflect the current fitness level of the athlete

500

Prescribe a resistance training program targeting muscular strength. (Just use one exercise as an example, not a full exercise plan)

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

500

Explain the physiological changes that occur during high altitude training. How can it benefit training? What are some of the disadvantages of HAT?

Because oxygen levels are lower at altitude, our working muscles are provided with less oxygen. To compensate, the body produces more RBCs which increases the body's oxygen carrying capacity. This leads to an increase in VO2 max which can improve performance in endurance events.

Disadvantages: Places more stress on the body. Can lead to overtraining. Not able to train as intensively as at sea-level. Negative effect on the immune system. Loss of muscle mass. Altitude sickness symptoms. Dehydration.

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