A
Specificity, Progression, Overload, Reversibility, Tedium
What are the Principles of Overload?
Frequency, Intensity, Time, Type
How can you avoid reversibility happening?
By ensuring that you are training regularly and the training is appropriate. Training must be well planned to ensure it is specific and progressive.
What is specificity? Give an example.
Training must focus on specific types of activity to improve. The components of fitness needed by the individual and the relevant muscle groups.
Example: Sprinters focus on power and speed. Swimmers exercise muscle groups specific to swimming (e.g. the latissimus dorsi).
What is overtraining? Why is this problematic?
“Excessive exercise that gives the body more work or stress than it can handle”
Overtraining often results in overuse injury or excessive fatigue. This affecting our ability to train effectively, leading to reversibility and a loss of fitness.
When completing weight training, explain the difference between a rep and a set.
A rep is a single lift. A set is a number of reps performed in one go.
Give the definition of Fartlek training and Explain it's benefits. Give an example of how it can be used.
“Fartlek means ‘speed play’ – It is a form of continuous training. Its key characteristics are variations in pace and terrain (or gradient)”.
It is used to improve cardio-vascular endurance and muscular endurance (although changes in pace mean that performers can work both aerobically and anaerobically during a session). Cycling and running are common methods of continuous training.
What is HIIT training? Give a sporting example.
“Involves periods of intense work followed by rest periods”
Methods include sprinting, cycling and swimming
What is 'intensity' and how can you measure 'intensity' of a workout?
It is "How hard you train". It can be measured by the RPE scale, by increasing HR during exercise, lifting heavier weights, increasing pace.
Give two disadvantages of continuous training.
Little variation can lead to tedium (boredom)
Limited specificity for games players due to the lack of change in speed / direction.
Describe continuous training. (5 marks)
“Involves continuous activity without rest intervals”
It is typically used to improve cardio-vascular endurance and muscular endurance
Cycling, running and swimming are common methods of continuous training
Should last for at least 20 minutes
Intensity can be calculated using HR… 60-80% of maximum heart-rate should be maintained in order for the athlete to make aerobic gains
Strength (higher weight, fewer reps)
muscular endurance (lower weight, higher reps).
What is High Altitude training and why would someone want to use this?
“Specialised training at over 5000 ft above sea level to help the body increase production of red blood cells”
Oxygen levels are lower at altitude, so the working muscles are provided with less oxygen. To compensate, the body produces more red blood cells, increasing the body’s oxygen carrying capacity. This leads to an increase in VO2 max which improves performance in endurance events.
What are the 3 phases of a cool down and what does each phase do?
2) Static stretches to help muscles re-establish their normal range of movement
3) Breathing exercises to aid in exercises and transition back to daily life
What are the advantages of resistance training? What are the disadvantages of resistance training?
+ve = Specificity can be easily applied as athletes can adapt their sessions to focus on the components of fitness and muscle groups required by their activity. Progression is very easy to monitor. Variety of exercises means tedium is less likely to occur.
-ve = May not be accessible for all as gym fees can be expensive and specialist equipment may be required. High levels of stress placed on the muscles has a high risk of injury.
Describe the RPE scale
Borg’s scale of RPE is used to measure physical activity intensity level
Perceived exertion is ‘how hard you feel your body is working’
1 = very very light.
5 = moderate
10 = very hard
Using two training principles, describe how a coach could ensure that a performer improves (4 marks)
Specificity – the training should be specific to the activity
Overload – An increase in either time (duration), frequency or intensity
Progression – Increase should be gradual to avoid injury / to ensure athlete increases at a steady level
Other principles can be accepted if justified appropriately
What is circuit training? How can intensity be monitored at each station?
“Involves a chain of different activities that can be selected to suit individual or activity requirements”
Intensity can be monitored by: The time at each station, The number of repetitions at each station, The number of circuits completed, The length of rest periods, The weight or resistance used at a particular station
How might a coach avoid tedium when training an athlete? (2marks)
Use a range of training methods (e.g. circuits, weight training, continuous training)
Use goal setting to motivate the athlete
Other answers can be accepted if justified
What are the advantages and disadvantages of plyometric training?
Adv = Over time, a greater force is created when the muscle contracts. Energy is provided more rapidly.
Disadv = High amount of stress placed on the muscles increases the risk of overtraining/injury. No benefits to aerobic fitness.
How might a coach ensure specificity when designing a training programme for a marathon runner looking to develop cardiovascular endurance? (4)
Type - Continuous / Fartlek training
Intensity - 60 - 80% of max HR
Duration - Minimum 20 mins
Muscle groups - Lower body muscle groups such as quadriceps, hamstrings, gastrocnemius, gluteals
Individual needs - intensity and duration must reflect the current fitness level of the athlete
Involves a chain of different activities that can be selected to suit individual or activity requirements.
Give specific exercises / skills / movements
State time / reps
What are the 3 phases of a warm up? Give an example for basketball.
1) Pulse raiser to increase HR, SV and Cardiac output. e.g. running.
2) Dynamic stretches to increase flexibility. e.g. lunge, squat, leg swings.
3) Skill familiarisation which imitates actions of the sport e.g. dribbling, 2 pt shooting.
Describe what plyometric training is. Which sort of athletes would benefit from this training?
Exercises are performed in sets, with rest periods between each so that high intensities can be maintained.
Involves explosive exercises (such as clap push-ups, squat-jumps and box-jumps to develop power.) that include a short eccentric (or pre-loading) phase.
Example: Long jump, triple jump, high jump, Basketball, Sprinting, Javelin, shot-put, discus
Describe continuous training and explain the benefits of using this training method. (4 marks)
- Activity is continuous and without rest intervals
- It can be used for a variety of activities including running, swimming and cycling
- It can be easily adapted to the individual’s needs
- It requires little to no equipment and can be done almost anywhere
- Helps to improve cardiovascular endurance and muscular endurance
- Can help with weight loss and reduces chances of developing coronary heart disease (CHD)