Preparation and Training Methods

• Distinguish between validity and reliability (2)

  Validity is how the test has measured the aim and reliability is how accurate the test results are and if it can/should be repeated or not
• Distinguish between the physical components of fitness and the skill components of fitness (2)

  - Physical components of fitness are anatomically and physiologically based

  - Skill components of fitness are based on coordination, agility, power etc
• Describe a valid and reliable field test used to estimate a person's VO2 max. (3)

  Multi-stage Shuttle Run test:

  Subject runs for 20 metres in time with an increasingly rapid timed bleep, until subject can no longer maintain pace

  
  

  (and other creditable responses)
• Why are submaximal tests often favoured over maximal tests? (2)

  - There is less stress on the performer.

  - Providing the submaximal test is both valid and reliable, data can be extrapolated to estimate maximal capacities.
• Explain why fitness testing is necessary for both coach and the athlete. (4)

  - Fitness testing is a valuable tool that a coach and athlete can use in the planning of a training programme.

  - Since fitness testing provides an objective measure about the individual's current state of fitness or health.

  - Fitness testing can highlight strengths and weaknesses of the athlete.

  - Fitness testing can motivate the athlete as he or she strives to reach his or hers best test scores
• What aspect of physical fitness does the 12-minute run or walk measure? (1)

  Cardio-respiratory endurance: ( VO2max)
• Briefly outline the strengths and limitations of this maximal test as a test for aerobic capacity. (4)

  ● Easy to administer and can involve many participants.

  ● Cheap to administer - only needs tape measure to mark out running surface, a stopwatch to time the 12 minutes and a table to convert distance achieved to a predicted V. O2max value.

  ● Limitations:

  ● Difficulty in ensuring the subject is exerting maximum effort.

  ● Dependent on level of motivation (arousal levels).
• Identify some of the external variables that could influence the validity and reliability of this test if the test was performed outdoors on a school field. (3)

  ● External variables which may affect the results of the test:

  ● Effect of audience or peers.

  ● Footwear - running spikes would give a better grip than flat training shoes.

  ● Clothing - excess weight might be carried during the 12 minute run.

  ● Weather conditions - a major variable which could affect motivation or pace. Wind and rain can be big demotivators.
• Explain, using examples, why the Illinois agility run test may be of more value to a games player than a 30 metre sprint test. (4)

  ● The Illinois agility run test is a flat-out sprint during which the performer has to weave around a series of cones.

  ● This action requires change of direction and position very similar to the agility required in many games such as rugby and hockey when dodging a player or creating a dummy move is an important agility skill.

  ● On the other hand a 30 metre sprint is a linear flat out sprint test that is less sport specific.
• Name tests that can be used to measure the following different types of strength: strength endurance, explosive or elastic strength, and dynamic strength. (3)


  ● Strength endurance: NCF Abdominal Curl Conditioning test.

  ● Explosive or elastic strength: Vertical jump test or Sergeant jump.

  ● Dynamic strength: Hand grip dynamometer test.
• Briefly describe the Repeat Anaerobic Sprint test (RAST) and identify the fitness components it measures. (4)

  ● 6 x 35 metre sprints with 10 seconds recovery between each sprint.

  ● Measures speed/power and speed endurance.

  ● Power output for each sprint is found using the following equations:

  
  

  ● Velocity = Distance ÷ Time

  ● Acceleration = Velocity ÷ Time

  ● Force = Weight × Acceleration

  ● Power = Force × Velocity Or

  ● Power = Weight × Distance 2 ÷ Time 3
• How are maximum power, minimum power, average power and fatigue index calculated? (4)


  ● Maximum power - the highest power value.

  ● Minimum power - the lowest power value.

  ● Average power - sum of all six values ÷ 6

  ● Fatigue Index - (maximum power - minimum power) ÷ Total time for the 6 sprints
• Identify a target group who would benefit from using this test as part of their training programme. (1)

  This test is suitable for sprint and endurance athletes and players of endurance sports such as football, rugby and netball.
• Outline the protocol for the Yo-Yo test (5)

  - Led by audio player

  - Run to other end before bleep and turn before next signal

  - 5/10 second recovery

  - Cones 20m apart

  - If you miss bleep twice, you're withdrawn from test
• Outline the relationship between 'VO2 max' and 'lactate threshold' (3)

  ● VO2 max - the maximum amount of oxygen utilised/equiv per unit of time/per minute

  ● Lactate threshold - the point at which lactic acid starts to accumulate in the blood/OBLA

  ● Lactate threshold is a percentage of VO2max
• Suggest reasons why the predicted VO2 max for females is lower than that of males. (2)

  ● Males tend to have larger VO2max values even when the values are expressed relative to body size.

  ● This difference is due at least in part to the fact that women generally have more body fat, which consumes virtually no oxygen.

  ● And smaller hearts which can't pump as much blood per unit time
• What is the difference between muscular endurance and strength? (2)

  ● Muscular endurance is the ability of a muscle or muscle group to sustain repeated contractions over time sufficient enough to cause muscular fatigue.

  ● Strength is the maximum force exerted by a specific muscle or muscle group during a single maximal contraction or one repetition maximum (1RM).
• Define what is meant by aerobic endurance. (1)

  Aerobic endurance is the ability to provide and sustain total body activity aerobically.
• Define the term maximal strength (1)

  The maximum force that can be developed in a muscle or group of muscles during a single maximal contraction
• Suggest three ways in which you could increase workload during a weight training session. (3)

  ● Increase the number of repetitions.

  ● Increase the number of sets.

  ● Reduce the rest relief between sets.

  ● Increase the weights being used.
• Using the frequency, intensity, time and type (FITT) principle, outline how an athlete could seek to improve their localised muscular endurance. (4)


  Frequency:

  Train more times a week

  
  

  Intensity: Increase resistance/repetitions

  
  

  Time: Train for longer or reduced recovery times

  
  

  Type:

  Specific training for muscular endurance
• Summarise four principles of training (4)

  - Individual needs

  Dependant on age, gender, level

  - Specificity

  Training is relevant to sport

  - Progressive overload

  Increase in demand to adapt further

  - FITT

  Determines training methods
• Define the term functional thresholds. (2)

  ● Functional thresholds represent physiological points that occur resulting from increasing intensity of exercise.

  ● For example, the point at lactic acid starts to accumulate in the muscles
• Define 'one rep max (1RM) and explain how it can be used to measure training intensity. (3)

  ● One repetition maximum is the maximum force exerted by a specific muscle or muscle group during a single maximal muscle

  contraction

  
  

  ● One repetition maximum can also be used as an upper limit, in order to determine the desired 'load' for an exercise (as a percentage of the 1RM).
• Outline the rate of perceived exertion (RPE) method of monitoring training intensity. (4)

  - BORG scale with associated descriptors

  - Athletes subjectively rate their perceived exertion

  - Can also use original 20-point scale

  - Simple and free to administrate
• State the Karvonen Formula. (1)

  Target heart rate = (HRR x %HR) + RHR
• State the formula for heart rate reserve. (1)

  HRR = Max HR - RHR
• Explain how a swimmer would use 'periodisation' to prepare for competitions? (4)

  ● Cycle based on World Championships/Olympics

  ● Preparation - involves development of base levels of fitness/general conditioning/quantity rather than quality

  ● Competitive phase - refinement of skills/ maintenance of fitness levels/quality rather than quantity/relevant examples of training modifications

  ● Tapering - preparation for specific competition/mainly skill focus

  ● Transition phase - active rest/out of season recovery period

  ● Macro-cycles - long term planning/yearly/two yearly cycle

  ● Meso-cycles - periods of two to eight weeks/months

  ● Micro-cycles - periods of a week/day/individual training sessions
• Elite performers will use periodisation to organize their training programmes so that they are at their peak performance for a competition. What do you understand by the term periodisation? (3)

  ● Dividing training into periods/sections for specific purpose;

  ● (Macrocycle) - long term plan/goal for single year/Olympics/World

  Championships;

  ● (Mesocycle) - monthly/weeks/period of training on particular aspect;

  ● (Microcycle) - weekly/days/individual training sessions to improve specific area;

  ● If named all three cycles without explanation;

  ● Training year divided into competitive phase/peaking/tapering/playing

  season;

  ● Involving preparation phase - pre-season training;

  ● Transition phase - active rest/out of season recovery
• In terms of the physical preparation of a team, what do you understand by the term periodisation? (3)

  ● Dividing training into periods/sections/for specific purpose/goals/targets;

  ● Sub max 1 mark

  ● Macrocycle - long term plan of single year/between Olympics/world

  Championships;

  ● Mesocycle - monthly/weeks/period of training on particular aspect;

  ● Microcycle - weekly/days/individual training sessions to improve specific area
• List five key elements of periodisation (5)

  • Macrocycles • Mesocycles • Microcycles • Preparation phase (general) • Preparation Phase (specific) • Competition Phase • Transition Phase
• Distinguish between continuous training and interval training giving examples for each training method. (4)

  ● Continuous training consists of 'Long Slow' training - i.e low intensity and long duration.

  ● With even pace/tempo/work intensity at around 60-70% of maximum heart rate (aerobic)

  ● Interval training consists of bouts of training.

  ● Which are repeated with gaps in between (the rest relief periods).

  ● Usually the exercise is intense within each bout (anaerobic)
• Continuous training is one of the least used methods of training by top performers. Suggest how this training method can benefit a performer. (2)

  ● Continuous training consists of 'Long Slow' training- i.e. low intensity and long duration.

  ● With even pace/ tempo/ work intensity at around 60-70% of maximum heart rate.

  ● This would be an aerobic workout

  ● Which builds aerobic benefits such as an improved CVR (cardiovascular response)

  ● Suitable for technique training

  ● Suitable for recovery sessions.
• Fartlek training is a type of training that is used to develop aerobic capacity. What does the term fartlek mean? Illustrate your answer by outlining the training principles used to create a typical fartlek training session. (3)


  ● Fartlek means 'speed play'.

  ● Whereby pace is varied from sprinting to jogging.

  ● In a combined from of continuous and interval training.

  ● Normally performed in the countryside over a variety of terrains.

  ● For 45 minutes or longer.
• Plyometric training is a type of power training, which involves performing exercises with maximum power and speed. Describe the main concepts of plyometric training, illustrating your answer with an example of an exercise. Identify the type of sports performer who would most benefit from this training method. (6)


  ● Plyometric training involves eccentric-to-concentric actions.

  ● Performed at 100% effort.

  ● Designed to improve elastic strength.

  ● Using the stretch reflex to facilitate recruitment of motor units.

  ● E.g. a person goes from standing upright position to a deep squat position (eccentric contraction).

  ● Explosive power athletes such as basketball players, sprinters, jumpers.
• Discuss the advantages and disadvantages of plyometric training. (4)

  ADVANTAGES:

  ● Maximises muscle development by improving power/elastic strength.

  ● Can be very sport specific. For example, take-off as when jumping and bounding in events such as triple jumping.

  
  

  DISADVANTAGES:

  ● Can cause chronic repetitive trauma injuries such as Achilles tendinosis and shin splints.

  ● Can cause acute injuries such as sudden ruptures of muscle, tendons and ligaments.

  ● To vulnerable knee and ankle joints.
• Why does muscle soreness (DOMS) often occur following a plyometric training session and how could muscle soreness be reduced? (4)


  2 marks for 2 of:

  ● Eccentric action is the primary initiator of DOMS.

  ● And is associated with damage to muscle tissue and its cell membrane (micro tears).

  ● And inflammatory reactions within the muscles.

  
  

  2 marks for 2 of:

  ● How muscle soreness can be reduced:

  ● Within the training session, start training at a low intensity.

  ● And gradually increase workload to the exhaustive high intensity, eccentric action exercise. Use of a thorough cool-down.

  ● Adequate rest intervals between plyometric training sessions.

  ● Use if ice baths immediately after the training session.
• Define the term ballistic training (1)

  The use of momentum of a body or limb to force it beyond its normal range of motion
• Explain the suitability of ballistic training for a high jumper (4)

  - Greater range of movement allows better technique

  - Fast dynamic movement used in high jump

  - Can be dangerous if not done properly

  - Improved tendon elasticity allows for greater force production
• Describe 5 advantages of using free weights over machines (5)

  - Takes up less space

  - Cheaper and more accessible

  - Can be done at home

  - Adaptable for own sport

  - Challenges balance more

  - Increases range of movement planes