Training Methods
What training method involves steady exercise at submaximal effort for at least 20 minutes?
Continuous Training
What does the “F” in FITT stand for?
Frequency
True or False: Overtraining can lead to injury and decreased performance
True
Jess is a beginner at the gym. What training method should she start with to build endurance?
Continuous Training
This component is the ability of the heart and lungs to deliver oxygen to the body during sustained activity.
Cardiorespiratory Endurance
This Swedish word means “speed play” and involves varied intensities
Fartlek Training
Increasing weights gradually over time refers to what principle?
Progressive Overload
Double Points!! What does DOMS stand for?
Delayed Onset Muscle Soreness
Tom is preparing for basketball season. What training method might help him improve sudden bursts of speed and strength?
Plyometric Training
OMG DOUBLE POINTS!! Name 2 tests/exercises that can measure an individuals muscular power.
Standing long jump, vertical jump, seated basketball throw
Give 2 exercise examples for Plyometric Training
box jumps and clapping push-ups etc
What is 'Specificity?'
It means your training should match your sport
Name two strategies used to recover after a workout
stretching and hydrotherapy (or massage, cooling down) etc
You’ve injured your ankle. What happens to your fitness level if you stop training for 3 weeks?
Detraining
Measured using a sit-and-reach test, this component reflects your range of motion around joints.
Flexibility
Interval training is...
Exercise that alternates between work to rest ratios. This means an athlete will work for a period of time and then get to rest before working again.
What is the name for training phases over a season?
Periodisation
Why is sleep important for recovery?
because it helps muscle repair and improves mental and physical energy
Jordan wants to avoid boredom in her workout. What training principle should she use?
Variety
The ability to exert a single maximum force, such as in a 1-rep max bench press
Muscular Strength
Name a benefit and an example of Circuit Training
improved muscular endurance and an example is a station workout with burpees, squats, push-ups, etc.
DOUBLE POINTS!! Explain “Diminishing Returns” using a training example.
rapid improvement at first, but slower progress as fitness increases. (e.g. a sprinter may get down from 20 seconds to 13 seconds in 6 months, but will take another 6 months to get down to 12 seconds)
What are three signs of overtraining?
fatigue, DOMS, and low motivation?
List the three parts of a proper warm-up
light aerobic activity, dynamic stretching, and sport-specific movements
Name 3 performance-related fitness components
Balance, Speed, Muscular Power, Agility, Coordination, Reaction Time