Methods and effects of training

• What are essential parts of a training session?

  Warming up and cooling down
• Why is warming up important before training?

  It prepares the performer physically and mentally
• How long can a warm up take?

  From ten minutes up to an hour
• What is the first activity in a warm up?

  Pulse raising activities
• What activities can be included in pulse raising?

  Easy jogging or cycling
• What type of exercises follow pulse raising in a warm up?

  Mobility exercises for the joints
• What are examples of mobility exercises?

  Arm circling, skipping, pelvis swivels
• What do cookies on the BBC website provide?

  The best online experience
• What type of stretching should be done during a warm up?

  Dynamic stretching
• What are strictly necessary cookies used for?

  They are on by default
• What happens to additional cookies by default?

  They are off by default
• What are examples of dynamic stretches?

  High knees, heel flicks, side-steps
• What can users do regarding additional cookies?

  Accept or reject additional cookies
• What comes after dynamic stretching in a warm up?

  Larger dynamic movements
• What is the purpose of the BBC Homepage?

  To provide access to various content
• What is the purpose of skill rehearsal in a warm up?

  To practice techniques used in the game
• What do netballers practice during skill rehearsal?

  Passing and shooting drills
• What are the main categories of educational content on Bitesize?

  • Early years
  • KS1, KS2, KS3
  • GCSE
  • Functional Skills
  • Foundation Stage
  • National 4, 5
  • Higher
  • Essential Skills
• What is the role of warming up and cooling down in training?

  Essential parts of a training session
• What is the purpose of a cool down after training?

  To allow the body to recover efficiently
• What are the specific training methods used for?

  • To bring about specific outcomes
  • Planned timing and order of methods
  • Tailored to individual performers
• What is the first activity in a cool down?

  Low intensity exercise
• What does continuous training develop?

  Cardiovascular fitness
• What types of exercises can be included in a cool down?

  Light jogging, medium pace walking
• What is the minimum duration for continuous training?

  20 minutes of sub-maximal work
• What type of stretching is usually done in a cool down?

  Static stretching
• What is the target heart rate range for continuous training?

  60% - 80% maximum heart rate
• What should be stretched during a cool down?

  The major muscle groups used
• Which athletes would typically use continuous training?

  Distance runners or triathletes
• What techniques can speed up recovery after exercise?

  Ice baths and massages
• What does fartlek training mean?

  Speed play
• What does fartlek training involve?

  Changes in speed, incline, and terrain
• What are the physical benefits of a warm up?

  • Increases heart rate
  • Improves blood flow to muscles
  • Enhances flexibility and range of motion
  • Prepares the body for exercise
• Who typically uses fartlek training?

  Games players
• What are the physical benefits of a cool down?

  • Helps transition back to resting state
  • Reduces muscle soreness
  • Prevents dizziness and fainting
  • Aids in recovery
• What types of work can be done in fartlek training?

  Aerobic and anaerobic work
• What does interval training develop?

  Strength, speed, muscular endurance
• How is interval training structured?

  Work and rest periods are planned
• What is an example of an interval training session?

  6 × 100m at 12 seconds
• What does circuit training develop?

  Strength, speed, agility, muscular endurance