Training

FITT Principles

100

What does FITT stand for 

Frequency Intensity Type and Time

200

How often you do a particular exercise

What is frequency

300

This refers to how hard you work during your exercise

What is intensity

400

How many times a week you should train to improve

3+

500

This refers to which exercises you choose, may they be anaerobic, cardio, weightlifting, etc.

What is type

Components of Fitness

100

The ruler test is a test for which fitness component

Reaction Time

200

Maintaining a workload for a period of time before getting tired

Muscular Endurance

300

This fitness component helps us prevent injury, and improve posture

Flexibility

400

The amount of body fat, muscle and water that make up the body

Body Composition

500

Agility

A badminton player moving around the court from back to front and side to side at high speed and efficiency

Methods

100

Name two anaerobic training methods

Resistance

Short/Med Interval 

Plyometrics

Flexibility

200

Give an example of a continuous training session.

examples: 30min run, ride, swim

300

Fartlek

Continuous exercise with bursts of higher intensities throughout.

400

Explain how plyometrics can improve performance.

Improve muscular power

Improve muscular strength

Develop powerful contractions

500

Describe long interval training and give an example of a training session.

work periods followed by rest periods, work to rest ratio of 1:1. 

e.g. run for 4 mins, rest for 4 mins.

Training Principles

100

In order to get better at your sport, you must use training related to your role. What principle is this referencing?

Specificity

200

Which principle relates to the Talk Test and Rate of Percieved Exertion

Intensity

300

The idea that the body only adapts when it's challenged beyond its existing capabilities.

Progressive Overload

400

The principle linked to maintaining the motivation and interest of the athlete.

Variety

500

You need to be aware that should you stop training due to injury, illness or boredom, your gains will reverse

Reversibility

Other

100

True or False: Resistance Training can improve muscular power.

True 

200

Name two types of stretching 

Dynamic, Static

300

We use this training to get a full body workout, and work various muscles in different ways.

What is circuit training

400

Which test measure balance. We did this in class.

Standing Stork Test

500

To increase your vertical, you would want this type of training in your routine (ex: jumping)

What is plyometrics