Skill Related Components
Define Agility
The ability to change direction quickly and effectively
What is cardiovascular endurance?
The ability of the heart and lungs to supply oxygen for long periods.
30 mins of jogging is an example of what training method?
continuous
What does specificity mean
Training should match the sport or skill you want to improve.
According to FIVB rules, when is it legal for a back-row setter to attack the ball above the height of the net?
never
explain how coordination helps a tennis player
hand eye coordination helps them contact the ball effectively
The sit and reach test tests what fitness component?
flexibility
which method alternates between high and low intesity work periods
interval training
How does progressive overload differ in runners vs weightlifters?
Running: increase distance or pace. Weightlifting: increase load, reps, or sets.
What is the exact rule regarding a Libero setting the ball with an overhand finger pass in the front zone?
If the Libero sets the ball with an overhand finger pass while standing in the front zone, teammates cannot attack the ball above the height of the net. If they do, it is a fault.
Identify 2 skill related components important for a basketballer (tell me why too)
Agility (dodging opponents) and power (explosive jumps for rebounds)
What is the difference between muscular strength and muscular endurance?
Strength = producing maximum force once. Endurance = producing sub-maximal force repeatedly.
how can resistance training target endurance vs strength
Endurance = light weight, high reps. Strength = heavy weight, low reps.
A faster runner may complete longer intervals than a beginner in the same session - this is an example of?
individuality
During a rally, the ball touches the ceiling and drops back down into the playing area. What is the ruling?
Under FIVB rules, if the ball touches the ceiling or any overhead object, it is immediately out of play — point to the opponent.
A netballer keeps missing intercepts by a split second. Which skill-related component may be limiting their performance?
Reaction time.
1RM testing is a simple test to measure what?
muscular strength
why is fartlek training beneficial for a soccer player?
Soccer involves constant pace changes.
why is reversibility important during injury
fitness is lost if training stops
In FIVB competition, how many Libero players may be designated per team, and can they be team captain?
Each team may designate up to two Liberos, but a Libero cannot be captain or acting captain
What is the most important skill related component for a shot-put athlete?
Power
How is body composition important for gymnasts and rugby players?
In gymnastics, low body fat and lean muscle improve performance in flips and holds. In rugby, higher muscle mass is beneficial for tackling.
what are some pros and cons of cross-training for an elite cyclist
Pros: reduces overuse injuries, builds fitness variety. Cons: doesn’t fully match cycling demands.
How can a coach balance intensity and recovery to prevent overtraining? (give 2 recommendations)
Use periodisation, rest days, recovery sessions, and monitoring workload.
Is a double contact always a fault?
No. A double contact is legal only on the team’s first contact (e.g., serve receive or dig), provided it is not a carry