Training Factors
Name the 3 types of factors that affect training?
- Personal
- Environmental
- Session Structure
State the 4 principles of training
Specificity
Progession
Overload
Variance
Which training method improves leg power?
Plyometric Training
What 2 things are multiplied together to create power?
Power = Speed x Strength
What is Heart Rate?
The amount of times your heart beats per minute.
Name all the 7 Personal Factors that affect Training
- Age
- Time
- Health
- Fitness
- Cost
- Lifestyle
- Gender
This principle means training should match the sport or activity.
Specificity
Define continuous training and state the intensity levels. (2)
Physical activity which involves prolonged periods of aerobic exercise without any rests. The intensity levels are relatively low.
What 3 Factors affect the reliable of the 60 second Press up test
Timer timing correctly
Counter counting correctly
Correct technique
Define Stroke Volume
Stroke volume – “The volume of blood pumped from the heart per beat”.
Name the 2 environmental factors and give an example.
- Facilities - Are there any gyms nearby?
- Equipment – Is there any access to heart rate monitors?
Define Progression and give a sporting example (2)
Training should become slightly more difficult.
For example, a weightlifter increasing his chest press weight from 85kg to 90kg.
What is fartlek training and what components of fitness does it mainly improve? (3)
Fartlek training is a blend of continuous and interval training. The speeds, intensities and terrain change throughout.
Fartlek training improves cardiovascular endurance, muscular endurance and speed.
What 4 factors affect the reliability of the Illinois Agility Test?
-- If the surface is slippy
-- If the course is set out correctly
-- If the course is ran correctly
-- If the timer is started and stopped at the correct moments
What are the 3 Muscle Fibres called?
Type 1 - Slow Twitch
Type 2a - Fast Twitch Oxidative
Type 2b - Fast Twitch Glycolytic
Explain why a warm-up and cool-down need to be considered when planning a training programme (3)
A warm‑up is important because it gradually increases heart rate and muscle temperature, which prepares the body for exercise. This reduces the risk of injury and improves performance during the main training session.
A cool‑down is necessary because it gradually lowers heart rate and breathing rate, helping the body recover safely. It also helps to remove lactic acid from the muscles, reducing muscle soreness and stiffness, which supports recovery for the next training session.
What is overload and what does it result in?
Working your body harder than you normally would, causing some stress and discomfort. This results in adaptations of the muscles and the body.
Why is circuit training better for gymnasts than continuous training? (4)
Circuit training is better for gymnasts than continuous training because it is more specific to the demands of gymnastics.
Gymnastics requires strength, muscular endurance, power, balance and core stability, rather than long‑lasting aerobic endurance.
Circuit training allows these components to be trained through a variety of stations (e.g. press‑ups, planks, holds, jumps), making it specific to the activity.
Describe the protocol of the Standing Stork Test
Name the 6 movements at a joint and demonstrate them
Abduction
Adduction
Flexion
Extension
Circumduction
Rotation
Explain how environmental factors may differ for a performer who lives in a city compared to a performer who lives in the countryside. (3)
A performer living in a city may have greater access to facilities such as gyms, sports centres and clubs, which can improve training opportunities.
In contrast, a performer living in the countryside may have limited access to specialist equipment, facilities, coaches or competitions, which could restrict performance development.
Why would you include variance into a training programme and provide a sporting example (6)
To prevent boredom, maintain motivation, and reduce the risk of overuse injuries.
Varying training methods also allows different muscle groups and energy systems to be worked, supporting overall fitness development.
Instead of practicing routines on the floor every session, a gymnast may vary training by rotating between apparatus work (beam, bars, vault). They will also include strength training, flexibility training and work on balance.
Which training method is described here, how does this differ from the 2 other methods?
“A 100m sprinter running 20m at maximal speed, then walking back to the start and repeating 10 times.”
- Interval Training
- Differs from continuous because rests occur
- Differs fr
Using different parts of the race, explain when a 100m sprinter needs Reaction Time, Speed, Power and Balance
-- Reaction Time - Responding to the starting gun; the faster they respond, the faster they will complete the race
-- Power - The driving phase of the race; the first few steps out of the blocks need to powerful to get them up to speed quickly
-- Speed - During most of the race; the faster they are, they faster they will finish the race
-- Balance - Either on the starting block, they have to be balance on their hands/fingers or at the end of the race when they dip forward to finish.
What does SMART stand for when goal setting and what does each mean?
S - Specific
Directly linked to the sport or skill of the athlete.
M - Measurable
Have a way of measuring whether or not it has been achieved. This will usually be through the use of a distance, time or number.
A - Agreed
The target must be agreed by both coach and performer
R - Realistic
should be realistic for the lifestyle of the performer. This should take into account personal factors should as leisure time, family and work commitments.
T - Timely
Should be set with an appropriate time-frame