Warm-Up & Cool-Down
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
Name the 5 principles of training. (Hint: use the acronym)
Specficity
Progression
Overload
Reversibility
Tedium
Name the 4 principles of overload. (Hint: use the acronym)
Frequency
Intensity
Time
Type
Using the Borg RPE Scale, what is the target range of how you should feel during exercise?
12 to 16 (somewhat hard to hard)
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
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
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)
How many training sessions each week are typically needed to achieve overload? What principle of overload is this?
About 3 sessions per week
Frequency
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)
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
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
What principle of training can be caused by injury and excessive fatigue? Muscle atrophy can occur as well.
Reversibility
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
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
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
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
A gymnast incorporates flexibility training into their training program. What principle of training is this?
Specificity
How would you progress a 20 minute continuous run at 75% max HR?
Increase time or intensity by 2 - 10%
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
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
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
Provide two ways you can add variety to a run.
•Train at different venues/courses
•Train with a partner
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
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
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.