Principles of training

Describe how a weight trainer could increase intensity in their weight training programme.

FITT is an acronym for optimising training.

State the meaning of one of the letter ‘T’s in the FITT principle.

A cyclist is unable to train due to injury.

Describe two effects of reversibility on the cyclist’s muscular system.

Describe two ways that reversibility will affect the cyclist’s performance in a cycle race.

A cyclist recovers from injury and completes a 12-week fitness programme.

The table shows resting heart rate, stroke volume and cardiac output before and after the 12-week fitness training programme.

Calculate the difference shown in resting stroke volume.

Calculate the percentage increase in cardiac output as a result of the fitness training programme.

Describe two long-term effects of a 12-week fitness training programme on the respiratory system.

Give a practical example from a cycle race of the following:

Aerobic exercise

Anaerobic exercise

Overload means doing too much exercise during a training programme.

Is this statement true or false?

A hockey player participates in 60-minute fartlek training sessions twice a week.

Which element of FITT is not applied in the statement above?

Intensity is part of FITT and describes how hard the training is.

Using a practical example, describe how a sprinter can increase the intensity of their training.

Stamina can be measured using the multi-stage fitness test.

The table below shows a set of results, using the multi-stage fitness test, for hockey players before and after pre-season training.

How many players had an above average rating before pre-season training?

Name the player who improved their stamina the most during pre-season training.

Name the player who experienced reversibility in stamina during pre-season training.

Name another suitable test to measure the stamina of hockey players.

Suggest two reasons why some hockey players in the table above have made less improvement than others during pre-season training.

Describe the two principles of training stated below.

Give a practical example from swimming for each principle of training you have described.

Specificity:........

Practical example:........

Progression:........

Practical example:........

Table 1 shows a set of results for muscular hypertrophy recorded before, half-way through, and at the end of a 6-month specialised training programme.

Use the data in Table 1 to answer the following questions:

Which participant has made the greatest increase in muscle hypertrophy?

Which participant has made the smallest increase in muscle hypertrophy?

Which participant experienced reversibility during their training programme?

An increase in muscular hypertrophy usually means an increase in muscular strength.

Explain how the long-term benefits of hypertrophy will make Harry’s muscles stronger than Olivia’s.

Name the lever system for each of the following examples.

The elbow during a biceps curl:........

The neck when heading a ball:........

The take-off foot in the long jump:........

Second class levers always give mechanical advantage.

Is this statement true or false? Draw a circle around your answer.

True False

A football player suffers a fracture in the lower leg, above the ankle.

Name one bone in the lower leg that may have been fractured.

Explain the effect of reversibility on the football player during recovery from the fracture.