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Types of Training
Types and Methods of Training_12 HMS FA2_CQ2_DP1
| Question | Answer |
|---|---|
| What is the primary physiological objective of Aerobic Training? | To improve the efficiency of the aerobic energy system, increasing oxygen delivery and utilization for sustained activity. |
| Define Continuous Training and provide a sport-specific example. | Sustained effort without rest for 20+ mins (e.g., a marathon runner at a steady pace). |
| Define Fartlek training. | "Speed play" involves varying intensity or terrain during a traninig session where the efforts are above and below the lactate threshold, challenging both aerobic and anaerobic systems. |
| Describe Aerobic Interval Training and its benefit. | Alternating work and recovery with the HR above the aerobic threshold. It allows for higher overall intensity than continuous training. The ratio is typically 1:1 for efforts greater than 3 mins. |
| What is the role of Circuit Training in aerobic development? | Completing stations with minimal rest. Stations must be high-rep or cardio-based to keep HR in the aerobic zone. |
| What are the two energy systems targeted by Anaerobic Training? | The ATP-PC system (short/explosive) and the Lactic Acid system (high intensity up to 2 mins). |
| Define Anaerobic Interval Training and its work-to-rest ratio. | High-intensity bursts (85-100% MHR) followed by long rest periods (e.g., 1:3 ratio or greater) to restore ATP stores. |
| Why is anaerobic training relevant for a 100m Sprinter? | It maximises ATP production rate and improves muscle fiber recruitment for explosive power. |
| How does anaerobic training influence the Lactate Threshold? | It trains the body to tolerate and clear metabolic by-products, delaying the Lactate Threshold (the point where fatigue forces a slowdown). |
| What is a common method used to improve Explosive Power? | Plyometrics—using the stretch-shortening cycle (e.g., box jumps) to produce max force in minimum time. |
| Define Static Stretching and when it is best applied. | Holding a muscle at its furthest point for 15–30 seconds. Safest for cool-downs and general maintenance. |
| What is Dynamic Stretching and why use it for warm-ups? | Controlled movements through full ROM (e.g., leg swings). It prepares muscles for sport-specific actions. |
| Explain the PNF stretching technique. | Proprioceptive Neuromuscular Facilitation: A static stretch + isometric contraction + deeper static stretch to "trick" the muscle to relax. |
| What are the risks of Ballistic Stretching? | Bouncing movements can trigger the stretch reflex (contraction), causing muscle tears or joint damage. |
| How does flexibility influence Movement Performance? | Increases reach, improves biomechanical efficiency (e.g., longer stride), and reduces muscle strain risk. |
| Define Hypertrophy and how it is achieved. | Increase in muscle fiber size. Achieved with 70-85% 1RM and moderate repetitions (8-12). |
| Compare Free Weights vs. Machine Weights. | Free weights require stabilizer muscles/functional movement; machines isolate muscles and are safer for beginners. |
| What is the unique benefit of Elastic Resistance? | Resistance increases as the band stretches (linear variable resistance); great for rehab and sport-specific moves. |
| Describe Hydraulic Resistance and its relevance. | Fluid/air cylinder resistance that adjusts to user speed; provides resistance in both directions (concentric/concentric). |
| How does strength training improve a cyclist’s performance? | Increases force production in quads/glutes for higher power output during climbs or sprints. |
| What is the purpose of Drills Practice? | Repetitive practice to automate skills (autonomous stage), ensuring technique remains consistent under fatigue. |
| Define Modified Games and their benefit. | Using smaller fields/fewer players to increase "touches" and skill practice in a game context. |
| How does Tactical Development differ from skill development? | Skill is "how" to perform (technique); tactics are "why/when/where" (strategy/decision-making). |
| Why is Specificity important in tactical training? | Training must simulate real game scenarios (e.g., 2-on-1 overlap) so players make fast decisions under pressure. |
| How do Small-Sided Games improve "game sense"? | They force athletes to scan the environment, communicate, and solve problems in a dynamic setting. |
| How do you assess the relevance of aerobic training for a netballer? | By analyzing the "stop-start" nature of the game; while they need an aerobic base, purely continuous training lacks the required specificity of game-play. |
| What is the best way to assess the effectiveness of a Strength program? | Using 1-Rep Max (1RM) testing or multi-rep maximums to measure gain in force production over a 6-12 week period. |
| Why is biometric data (like Heart Rate) used to assess training? | It provides an objective measure of intensity, ensuring the athlete is working in the correct "zone" (e.g., 70-85% MHR for aerobic). |
| How do you judge if Tactical Development training is working? | Through "Game Sense" observation—checking if the athlete makes fewer errors and better decisions under competitive pressure. |
| What is the main limitation of using Static Stretching alone for power athletes? | Research suggests that prolonged static stretching immediately before explosive activity can temporarily reduce power output. |
Created by:
PRO Teacher
carlo.trimboli