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Training Principles And Methods

Training Principles And Methods. Monitoring and promotion of physical activity. Energy Systems. Fatigue and Recovery. Fitness Components. Chronic Adaptations to training. Strategies to enhance performance. 10. 10. 10. 10. 10. 10. 10. 20. 20. 20. 20. 20. 20. 20. Jeopardy. 30.

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Training Principles And Methods

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  1. Training Principles And Methods Monitoring and promotion of physical activity Energy Systems Fatigue and Recovery Fitness Components Chronic Adaptations to training Strategies to enhance performance 10 10 10 10 10 10 10 20 20 20 20 20 20 20 Jeopardy 30 30 30 30 30 30 30 40 40 40 40 40 40 40 50 50 50 50 50 50 50

  2. Question TIME’S UP 10 – When monitoring physical activity levels among populations, pedometers are:A Very accurate and very practicalB Very practical but not highly accurateC Very accurate but not very practicalD Moderately practical and highly accurate 10 points for Topic1

  3. Answer 10 – B Very practical but not highly accurate 10 points for Topic1

  4. TIME’S UP Question 20 - When considering the dimensions of physical activity context refers to:A The settingB Who the person under consideration is with at the timeC Where the physical activity is taking placeD All of the above 20 points for Topic1

  5. Answer 20 – D All of the above 20 points for Topic1

  6. Question TIME’S UP 30 - According to the NationalPhysical Activity GuidelinesA Adults should engage in more physical activity than childrenB Children should engage in twice as much physical activity as adultsC Adults should engage in at least 2 hours of electronic media for entertainmentD Children should engage in atleast 2 hours of electronic media for entertainment 30 points for Topic1

  7. Answer 30 - B Children should engage in twice as much physical activity as adults 30 points for Topic1

  8. Question TIME’S UP 40 - Accelerometers are:A ObjectiveB Expensive to use with large populationsC Non-invasiveD All of the above 40 points for Topic1

  9. Answer 40 - Accelerometers are:D All of the above 40 points for Topic1

  10. Question TIME’S UP 50 - For overweight and obeseindividuals, to prevent weight regain once weight is lost:A 30-60 minutes of physical activity is recommended on at least 5 days per weekB 60-90 minutes of physical activity is recommended on at least 5 days per weekC 60-90 minutes of physical activity is recommended per dayD 30-60 minutes of physical activity is recommended per day 50 points for Topic1

  11. Answer 50 - C 60-90 minutes of physical activity is recommended per day 50 points for Topic1

  12. Question TIME’S UP 10 – The aerobic energy system:A Peaks at approx 70 seconds when athletes work maximally from the outset of exerciseB Preferentially uses fats as a fuel sourceC Is the predominant energy supplier in a 400 m sprint in athleticsD Can only operate if exercise intensity remains between 70- 85% maximum heart rate 10 points for Topic2

  13. Answer 10 – A Peaks at approx 70 seconds when athletes work maximally from the outset of exercise 10 points for Topic2

  14. Question TIME’S UP 20 – When considering the energy systems:A The aerobic system is theslowest to contribute to ATP resynthesis, but 40-50 times more powerful than the two combined anaerobic systemsB PC is adversely affected by the low pH caused when the LA system takes over energy productionC The LA system produces 5 times as much energy as the PC systemD None of the above 20 points for Topic2

  15. Answer 20 – A The aerobic system is the slowest to contribute to ATP resynthesis, but 40-50 times more powerful than the two combined anaerobic systems 20 points for Topic2

  16. Question TIME’S UP 30 – Aerobic glycolysis:A Produces energy faster than anaerobic glycolysisB Can occur in the absence of oxygenC Takes over from anaerobic glycolysis when athletes hit the wall in events such as the marathonD Breaks down pyruvic acid to carbon dioxide and more energy via the Kreb’s Cycle 30 points for Topic2

  17. Answer 30 – D Breaks down pyruvic acid to carbon dioxide and more energy via the Kreb’s Cycle 30 points for Topic2

  18. Question TIME’S UP 40 - The oxygen deficit occurs when:A Performers have had time to reach a “steady state”B ATP is broken down anaerobicallyC The amount of oxygen demanded is less than that able to be supplied by the cardiovascular & respiratory systemsD Performers train at high altitude and the air is “thin” 40 points for Topic2

  19. Answer 40 - B ATP is broken down anaerobically 40 points for Topic2

  20. Question TIME’S UP 50 – EPOC stands for:A Energy prior-to oxygen consumptionB Excess potential oxygen consumptionC Elevated post-exercise oxygen constantD Excess post-exercise oxygen consumption 50 points for Topic2

  21. Answer 50 – D Excess post-exercise oxygen consumption 50 points for Topic2

  22. Question TIME’S UP 10 - A disruption to glycolytic enzymes will lead to fatigue by:A Increasing the reliance on fats as a fuel sourceB Increasing the amount of LA that is produced due to anaerobic glycolysisC Limiting the breakdown on glycogen to glucose and then resynthesis of ATPD All of the above 10 points for Topic3

  23. Answer 10 -C Limiting the breakdown on glycogen to glucose and then resynthesis of ATP 10 points for Topic3

  24. Question TIME’S UP 20 - The most likely cause of fatigue for a 100m sprinter (athletics) is:A PC depletionB Lowered muscle pHC Accumulation of iron(s) – Fe, Ph, Al, etc.D Lactic Acid accumulation 20 points for Topic3

  25. Answer 20 - A PC depletion 20 points for Topic3

  26. Question TIME’S UP 30 - Dehydration leads to fatigue by:A Resulting in vasodilation and blood flow away from working musclesB Causing increased heart ratesC Increasing systolic blood pressureD All of the above 30 points for Topic3

  27. Answer 30 - D All of the above 30 points for Topic3

  28. Question TIME’S UP 40 - Following a 10 second interval sprint (max intensity) how long would it take to replenish fuel stores used in the work period?A 10 seconds (1: 1 work : rest ratio)B 180 secondsC 240 secondsD 300 seconds 40 points for Topic3

  29. Answer 40 - B 180 seconds 40 points for Topic3

  30. Question TIME’S UP 50 - An active recovery is how many times faster than a passive recovery at removing LA and restoring muscle pH?A TwiceB Three timesC Five timesD Ten Times 50 points for Topic3

  31. Answer 50 - A Twice 50 points for Topic3

  32. Question TIME’S UP 10 - The most important fitness component for a 1,500m swimmer performing a tumble turn is:A Reaction TimeB AgilityC BalanceD Aerobic Power 10 points for Topic4

  33. Answer 10 - B Agility 10 points for Topic4

  34. Question TIME’S UP 20 - The most specific test to assess the agility of a tennis player would be the:A Illinois Agility RunB Semo Agility TestC Harvard Twist Touch TestD Margarita Agility Run 20 points for Topic4

  35. Answer 20 - B Semo Agility Test 20 points for Topic4

  36. Question TIME’S UP 30 - Muscular strength:A Is the same as muscular powerB Is applied slower than muscular powerC Is applied faster than muscular powerD Is evident when athletes perform 10RM of any chosen exercise 30 points for Topic4

  37. Answer 30 - B Is applied slower than muscular power 30 points for Topic4

  38. Question TIME’S UP 40 - The same post tests should be conducted as pre tests because this:A Allows for relevant comparisons to be madeB Ensures performers don’t get mixed up with a new set of testsC Doesn’t require variety as it doesn’t involve training principlesD None of the above 40 points for Topic4

  39. Answer 40 - A Allows for relevant comparisons to be made 40 points for Topic4

  40. Question TIME’S UP 50 - The following data would give the best indication of energy system interplay during an analysed game of netball:A Skill frequencyB Movement PatternsC Heart Rate / TraceD W:R ratio 50 points for Topic4

  41. Answer 50 - C Heart Rate / Trace 50 points for Topic4

  42. Question TIME’S UP 10 - A training year can be broken down into smaller sections such as “pre-season”, “competition” and “off-season”. These are examples of”A PeriodisationB MesocyclesC MicrocyclesD Tri-cycles 10 points for Topic5

  43. Answer 10 - A Periodisation 10 points for Topic5

  44. Question TIME’S UP 20 - The best example of long interval training listed below is:A 20 x 2 x 10 m runs with a w:r ratio of 1:1B 2 x 20 x 100 m runs with a w:r ratio of 1:2C 2 x 2 x 1,000 m runs with a w:r ratio of 1:1D 2 x 20 x 10,000m runs with a w:r ratio of 1:10 20 points for Topic5

  45. Answer 20 - C 2 x 2 x 1,000 m runs with a w:r ratio of 1:1 20 points for Topic5

  46. Question TIME’S UP 30 - “Fartlek” training :A Can be overloaded by completing the same distance in a slower timeB Is also known as “playing with speed”C Requires rest periods to restore PCD Combines continuous activity with short bursts of intense work at regular intervals 30 points for Topic5

  47. Answer 30 - D Combines continuous activity with short bursts of intense work at regular intervals 30 points for Topic5

  48. Question TIME’S UP 40 - In the following resistance training ~ 4 x 3RM x 80kg, which component would primarily be developed:A Muscular EnduranceB StrengthC SpeedD Power 40 points for Topic5

  49. Answer 40 - D Power 40 points for Topic5

  50. Question TIME’S UP 50 - The “SAID” principle refers to:A Specially AdaptedInternal DriversB Specific Adaptive Imposition DemandsC Specific Adaptation Imposed DemandsD Coaches saying “I told you so” 50 points for Topic5

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