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Level 3 Sport - Unit 2 Flashcards | StudBud
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Level 3 Sport - Unit 2
Level 3 Sport - Unit 2
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Unit 2: Learning aim D; Training methods
Flashcards
180 cards
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Questions
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Answers
1
Mitochondria are the part of a muscle cell responsible for
anaerobic energy production
aerobic energy production
2
What training zone should be at 50% of maximum heart rate?
target heart rate zone
fat burning zone
active recovery zone
warm-up or cool down
3
A general guideline for speed training is that there should be a work-rest ratio of
1:2
1:5
1:4
1:3
4
To increase progression and overload during a circuit training session, you should
decrease the number of circuits
decrease the time spent at each station
decrease the number of stations
decrease the rest periods
5
If you stretch a contracted muscle it becomes stronger, muscles produce
more force if they have previously been stretched
less force if they have previously been stretched
6
Aerobic endurance, muscular endurance and strength or a combination of all three can be
utilised in a continuous training programme
utilised in a fartlek training programme
utilised in a interval training programme
utilised in a circuit training programme
7
Each SAQ drill is performed as quickly as possible, with control over technique
forcing no change in direction
forcing rapid changes in direction
8
Muscular endurance is developed by
decreasing the amount of time a muscle spends contracting
increasing the amount of time a muscle spends contracting
9
In interval training, athletes perform
a work period, rest period, followed by another work period
a rest period, work period, followed by another rest period
a work period, a work period, a rest period
10
Maximum heart rate can be estimated using what formula?
220 - age
240 - age
210 - age
230 - age
11
Agility is the ability of an athlete to
quickly move or change direction whilst in control
quickly move or change direction with no control
slowly move or change direction whilst in control
12
Muscular endurance places stress on the
slow-twitch muscle fibres
fast-twitch muscle fibres
13
What yoga exercise lengthens and strengthens the obliques, abdominals and back muscles
side plank
boat
dolphin
floating triangle
14
What yoga exercise works the abdominals while flexing the spine
locust
boat
floating triangle
dolphin
15
What muscle fibre type can use both aerobic and anaerobic metabolism to transfer energy
Type IIx
Type IIa
16
Balance is being able to
maintain stability while performing
have no stability while performing
lose control of stability while performing
17
What yoga exercise strengthens the obliques, while abdominal muscles stabilise the body
boat
side plank
dolphin
floating triangle
18
Each station in a circuit training session contains
the same activity
a different activity
19
Speed is required to maximise performance, speed is the
ability to move a distance in the quickest time
ability to move over a distance in the slowest time
20
A one-repetition maximum (1RM) is the
most force the participant can apply in multiple attempts
most force the participant can apply in a single attempt
minimal force the participant can apply in a single attempt
21
Fast-twitch muscle fibres take longer to recover, a rest period of
1 minute between sets is ideal
1-2 minutes between sets is ideal
2-4 minutes between sets is ideal
22
To avoid fatigue, the stations should allow consecutive exercises to use
different muscle groups, eg. lower body to upper body
the same muscle groups, eg. upper body to upper body
the same muscle groups, eg. lower body to lower body
23
Interval training
allows the athlete to train at a steady pace
varys the intensity by terrain
varys the intensity and length of the work periods
24
Stress on the slow-twitch fibres can cause
an increase in size
a decrease in size
25
What type of equipment is least practical for home use
free weights
fixed-resistance machines
26
Maximum speed training works largely in the
aerobic training zones
anaerobic training zones
27
Static stretches are
high-speed movements
controlled and slow
28
One set of three repetitions of five-minute runs interspersed with two minutes of rest
would be written in a diary as 5:00 x 3 x 1 Work: Rest 2:00
would be written in a diary as 3 x 1 x 5:00 Work: Rest 2:00
would be written in a diary as 1 x 3 x 5:00 Work: Rest 2:00
29
Speed is an essential component of fitness in most sports and
poor acceleration is vital
good acceleration is vital
30
Long-term muscular endurance training is suitable for
sports which are stop-start in nature
continuous, steady-state sports
31
Muscular endurance training works on the principle of
high reps and high loads
low reps and high loads
high reps and low loads
32
The muscle spindles stretch reflex causes
the muscles to produce at a minimum force and slow rate
muscle damage
prevention of any muscle damage
33
Coordination is the ability to control movement of
1 body part smoothly and efficiently
2 or more body parts smoothly and efficiently
no body parts
34
What speed training equipment provides additional load with friction
bungee rope
resistance tyres
parachutes
resistance bands
35
Dynamic stretching is the range of movement
that a muscle or joint can achieve
that a muscle or joint can achieve when in motion
36
Power is the ability to produce
a minimal force in the shortest possible period of time
a minimal force in the longest possible period of time
a maximal force in the longest possible period of time
a maximal force in the shortest possible period of time
37
Speed training should take place after a rest period of
low-intensity training to increase the risk of overtraining
low-intensity training to reduce the risk of injury
38
Muscular endurance training helps the body deal with fatigue and
increases tolerance of blood lactate
decreases tolerance of blood lactate
39
Dynamic stretches are
controlled and slow
high-speed movements
40
Another important change within muscle fibres is that there is a large
increase in myoglobin content
decline in myoglobin content
41
To increase progression and overload during a circuit training session, you should
decrease the number of circuits
increase the number of circuits
decrease the time spent at each station
decrease the time spent at each station
42
Maintenance stretches should be held for
20-30 seconds
8-10 seconds
10-15 seconds
43
Body composition is the amount of
body fat and fat-free lean body tissue an athlete has
body fat an athlete has
lean body tissue an athlete has
44
Muscular endurance is needed where a specific muscle or muscle groups make
a single contraction
repeated contractions over a significant period of time
45
Training where the muscles are made to work harder during the acceleration phase best describes
resistance drills
interval training
acceleration sprints
hollow sprints
46
Large muscle groups, such as the chest or legs, can tolerate a
higher number of sets (5-8)
fewer number of sets (4-6)
47
Resistance machines, free weights, medicine ball training, circuit and core stability training
are methods used to decrease muscular strength and endurance
are methods used to improve muscular strength and endurance
48
Static and dynamic are two forms of
agility
power
reaction time
balance
49
If you have more myoglobin, you can
produce less aerobic energy in the mitochondria
produce more aerobic energy in the mitochondria
50
Hollow sprints help condition type IIx and
type I fibres to accelerate quickly over short distances
type IIa fibres to accelerate quickly over short distances
51
The core is the centre point for all sporting actions, it
reduces postural imbalance
increases postural imbalance
52
Repetitions until failure requires a spotter, this is where the muscles worked can
no longer achieve a further full contraction due to fatigue
achieve a further full contraction due to fatigue
53
The muscle spindles stretch reflex causes
the muscles to produce at a maximum force at a rapid rate
muscle damage
the muscles to produce at a minimum force at a slow rate
54
Strength training can provide benefits and improvements to health and well-being by
decreasing cardiovascular function
increasing muscle, bone and connective tissue strength
decreasing muscle, bone and connective tissue strength
decreasing bone density and metabolic rate
55
Speed, Agility, Quickness (SAQ) are combined to train agility
over short distances, usually under 5 metres
over short distances, usually over 5 metres
56
Skill-related fitness involves
7 main components
6 main components
4 main components
5 main components
57
Which training method can be individual and sport-specific?
continuous training
fartlek training
interval training
58
Developmental stretches are performed
at the end of an exercise session
after the warm-up phase of an exercise programme
after an exercise session
59
What training zone should be at 60-75% of maximum heart rate?
fat burning zone
warm-up or cool down
active recovery zone
target heart rate zone
60
What fibre type has the highest rate of contraction but also a much faster rate of fatigue?
Type IIa
Type IIx
61
What type of stretch focuses on muscles or muscle groups that the exercise programme targets
developmental stretches
pre-activity stretches
maintenance stretches
62
An eccentric muscle action followed by a powerful concetric muscle action causes
the muscles to produce at a minimum force at a slow rate
muscle damage
the muscle spindles to cause a stretch reflex
63
Typical rest periods in muscular endurance training, depending on the intensity, range from
10-30 seconds
30-60 seconds
60-90 seconds
64
For improvements in flexibility, an individual should
decrease the time of stretching and number of repetitions
increase the time of stretching and number of repetitions
65
Passive stretching is
an unsafe method of stretching
one of the safest methods of stretching
66
What training zone should be at 80-100% of maximum heart rate?
aerobic fitness zone
peak performance zone
anaerobic threshold
target heart rate zone
67
Pre-activity stretches are used to
increase muscle length or muscle flexibility
get the muscle ready for exercise
return a worked muscle to its normal length
68
Developmental stretches are used to
increase muscle length or muscle flexibility
return a worked muscle to its normal length
get the muscle ready for exercise
69
Isometric is a key term used to describe an exercise in which
an engaged muscle group produces movement
an engaged muscle group produces no movement
70
Maintenance stretches help
reduce muscle tension
decrease muscle coordination
increase the risk of injury
71
Epinephrine and norepinephrine work together to prepare the body for
the fight or flight response
the flight response
the fight response
72
A form of dynamic stretching;Proprioceptive neuromuscular facilitation (PNF) technique requires
isometrically contracting the muscle(s) for 6-10 seconds
concentrically contracting the muscle(s) for 6-10 seconds
73
Developmental stretches should be held for
8-10 seconds
20-30 seconds
10-15 seconds
74
Peak speed is only a small percentage of the total training time, the recovery time will
be towards a heart rate of 90% maximum
be towards a heart rate of 80% maximum
be towards a heart rate of 60% maximum
be towards a heart rate of 70% maximum
75
Continuous training is also known as a steady-state or
long, fast distance training
long, slow distance training
short, slow distance training
short, fast distance training
76
Blood lactate is where lactate is dissolved in blood as a result of
lack in blood carbon dioxide levels
build-up in blood carbon dioxide levels
77
Beginners, athletes recovering from injury and specific population individuals are best suited
fartlek training
interval training
continuous training
78
Varying the terrain such as, sand, hills, woodland or running to different landmarks
changes the intensity during continuous training
changes the intensity during interval training
changes the intensity during fartlek training
79
To increase progression and overload during a circuit training session, you should
increase the number of stations
decrease the number of circuits
decrease the time spent at each station
decrease the number of stations
80
Aerobic endurance is where the cardiovascular and respiratory systems supply the muscles with
nutrients and oxygen to maintain exercise over a short time
nutrients and oxygen to maintain exercise over a long time
81
Skill-related fitness focuses on
fitness that allows the individual to perform an activity
the health-related aspects of fitness
82
Type IIx fibres use anaerobic metabolism to transfer energy and produce
slow bursts of speed
quick, powerful bursts of speed
83
For anaerobic endurance, work intervals should be
shorter but more intense, helping to improve speed endurance
longer but less intense, helping to improve speed endurance
84
A stopwatch, whistle, visual stimuli, auditory stimulus and reaction ball are equipment used to
improve coordination
improve agility
improve reaction time
improve balance
85
Smaller muscle groups, such as arms, can tolerate a
fewer number of sets (4-6)
higher number of sets (5-8)
86
A number of different exercises organised around a room best describes
circuit training
continous training
fartlek training
interval training
87
The risk of injury is far greater when using
free weights
fixed-resistance machines
88
An increase in size of the slow-twitch fibres means there is
more space for mitochondrial activity
less space for mitochondrial activity
89
What training zone should be at 60-70% of maximum heart rate?
target heart rate zone
fat burning zone
active recovery zone
warm-up or cool down
90
Hurdle jumps, leg bounds, box drills and depth jumpers are used in
lower body plyometric activities
upper body plyometric activities
91
Muscular endurance training should come
after strength training as muscular strength will be greater
before strength training as muscular strength will be less
92
An eccentric muscle action followed by a powerful concentric muscle action best describes
static balance exercises
plyometric activities
dynamic balance exercises
93
Ladders, cones, jump ropes, medicine ball, hurdles and benches are equipment that may be used
in static balance exercises
in dynamic balance exercises
in plyometric activities
94
Physical fitness involves
4 main components
7 main components
5 main components
6 main components
95
What speed training equipment provides additional load with tension within the rope
resistance bands
resistance tyres
bungee rope
parachutes
96
What yoga exercise engages all the abdominal muscles
boat
dolphin
floating triangle
locust
97
Fartlek training is designed to
decrease an athlete's anaerobic enduranec
decrease an athlete's aerobic endurance
improve an athlete's aerobic endurance
improve an athlete's anaerobic endurance
98
Strength training can provide benefits and improvements to health and well-being by
decreasing cardiovascular function
decreasing muscle, bone and connective tissue strength
decreasing bone density and metabolic rate
increasing bone density and metabolic rate
99
What training method is less technical and allows athletes to control their own pace
continuous training
interval training
fartlek training
100
What training method has no rest period, but the ahtlete is able to decrease intensity to rest
fartlek training
continuous training
interval training
101
Free weights increase strength in the
long term
short term
102
Yoga focuses on the
abdominal and lower legs region
arms and lower legs region
abdominal and back regions
chest and back regions
103
The basic principle for strength training is to use a
high weight, low repetitions and a high set count
low weight, high repetitions and a high set count
low weight, low repetitions and a high set count
104
Hypertrophy is
an increase in size of muscle tissue due to growth
a decrease in size of muscle tissue due to lack of growth
105
Static balance is where the athlete is
moving, for example a footballer sprinting with the ball
stationary, for example in a handstand in gymnastics
106
Maintenance stretches help
improve muscle coordination
increase muscle tension
increase the risk of injury
107
Cardiac output is the
volume of blood pumped out by the left ventricle in 1 minute
volume of blood pumped in by the left ventricle in 1 minute
108
Press-ups and medicine ball throws are used in
upper body plyometric activities
lower body plyometric activities
109
What type of stretch also improves posture and general well-being
maintenance stretches
developmental stretches
pre-activity stretches
110
Maintenance stretches help
increase muscle tension
decrease muscle coordination
reduce the risk of injury
111
What training zone should be at 70-80% of maximum heart rate?
aerobic fitness zone
target heart rate zone
peak performance zone
anaerobic threshold
112
Each section of an acceleration sprint should be approximatley
25 metres long
50 metres long
113
Passive stretching
can be done individually
requires the help of another person or object
114
Coordination training often leads to
reduced execution of sport-specific skills
improved execution of sport-specific skills
115
Yoga is one of the best methods to
build core stability, strength and flexiblity
lose core stability, strength and flexibility
116
If using stretching activities in a warm-up, you should make sure the stretching is
low-intensity and does not over stretch the muscle or joint
high-intensity, over stretching the muscle and joint
117
What training method allocates a set time limit to complete the exercises, e.g. one minute
continuous training
interval training
circuit training
fartlek training
118
The recovery phase of speed training works in the
anaerobic training zones
aerobic training zones
119
Active stretching can lead to
increased functional mobility
decreased functional mobility
loss of range of motion
120
Running speed gradually increasing from a jog to striding to sprinting best describes
resistance drills
interval training
hollow sprints
acceleration sprints
121
An increase in size and number of mitochondria causes
a decrease to aerobic performance and type I muscle fibres
an increase to aerobic performance and type I muscle fibres
122
What training method improves both anaeroic endurance components and aerobic endurance
Interval training
fartlek training
continuous training
123
At peak speed, an athlete should be working towards
90-100% of maximum heart rate
60-75% of maximum heart rate
70-80% of maximum heart rate
80-90% of maximum heart rate
124
To increase progression and overload during a circuit training session, you should
decrease the number of circuits
decrease the time spent at each station
increase the time spent at each station
decrease the number of stations
125
A higher risk of injury when running long distances on hard surfances is a disadvantage of
interval training
continuous training
fartlek training
126
Yoga is a form of exercise that focuses on strength and flexibility, with breathing techniques
to enhance physical and mental well-being
to reduce physical and mental well-being
127
Physical fitness focuses on
fitness that allows the individual to perform an activity
the health-related aspects of fitness
128
'Reps' is short for repetitions and best describes how many
times you perform an exercise
times you repeat that exercise for the set number of reps
129
The athlete will be ready to move and accelerate faster once
the resistance band is added
the resistance band is removed
130
Resistance bands, parachutes, bungee rope and resistance tyres are equipment used in
hollow sprints
interval training
acceleration sprints
resistance drills
131
What yoga exercise strengthens the muscles around the spine and helps maintain exercise balance
floating triangle
locust
boat
dolphin
132
What equipment allows an individual to have constant resistance during exercise
resistance bands/ tubes
free weights
fixed-resistance machines
133
Static stretching is the range of movement
that a muscle or joint can achieve when in motion
that a muscle or joint can achieve
134
VO
2
max is the
minimum amount of oxgyen that can be taken in by and used
maximimum amount of oxygen that can be taken in by and used
135
To increase progression and overload during a circuit training session, you should
decrease the number of circuits per week
increase the number of circuits per week
decrease the number of stations
decrease the time spent at each station
136
Maintenance stretches are performed
at the end of an exercise session
after an exercise session
after the warm-up phase of an exercise programme
137
If you are strength training at a higher intensity, the rest period should be towards the
higher end of the rest period
lower end of the rest period
138
Active stretching can lead to
gains in range of motion
decreased functional mobility
loss of range of motion
139
What speed training equipment provides additional load with the tension within the band/tube
parachutes
bungee rope
resistance bands
resistance tyres
140
Core muscles stabilise the spine and provide a solid foundation
for movement only in the legs
for movement only in the arms
for movement in the arms and legs
141
Strength training can provide benefits and improvements to health and well-being by
increasing cardiovascular function
decreasing bone density and metabolic rate
decreasing muscle, bone and connective tissue strength
decreasing cardiovascular function
142
A 'Set' tells you how many
times you perform an exercise
times you repeat that exercise for the set number of reps
143
Plyometric training is designed to
reduce explosive power
improve explosive power
144
The number of intervals, the intensity of work/ rest and the duration of work/ rest intervals
should be considered when designing interval training
should be considered when designing continuous training
should be considered when designing fartlek training
145
During strength training, you should work the
smallest muscle groups first to prevent fatigue
largest muscle groups first to prevent fatigue
146
Resistance machines, resistance bands, stability ball, kettle bells and free weights
can be combined for a pilates training programme
can be combined for a gym-based exercise programme
can be combined for a yoga training programme
147
Like strength training, a general order of exercise to prevent muscle fatigue is to
work the smallest muscle groups first
work the largest muscle groups first
148
Active stretching involves
voluntary contraction of specific muscles
involuntary contraction of specific muscles
149
What training zone should be at 80-90% of maximum heart rate?
aerobic fitness zone
anaerobic threshold
peak performance zone
target heart rate zone
150
Stroke volume is the volume of blood
pumped in by the left ventricle during one heartbeat
pumped out by the left ventricle during one heartbeat
151
Strength training predominantly targets the
Type I slow twitch fibres
Type IIa and type IIx fast twitch fibres
152
What speed training equipment provides additional load with air resistance
resistance bands
parachutes
bungee rope
resistance tyres
153
When you go back down in weight during pyramid sets, your strength will
decrease and you may not be able to complete as many reps
increase and you will be able to complete many reps
154
Active stretches
can be done individually
requires the help of another person or object
155
A form of dynamic stretching;Proprioceptive neuromuscular facilitation (PNF) technique requires
work the muscle or muscle groups as your partner stretches
relax the muscle or muscle groups as your partner stretches
156
Static balance exercises focus on retaining the bodys centre of mass above the base of support
when stationary
when moving
157
The core is the centre point for all sporting actions, it
plays an important role in injury prevention
plays an important role in causing injury
158
If you are strength training at a lower intensity, the rest period should be towards the
lower end of the rest period
higher end of the rest period
159
Sport specific is where
a training activity differs to the sport
a training activity reproduces an element of the sport
160
Pyramid sets are a training technique that use a
upward, then downward sequence in weight, reps and sets
downward, then upward sequence in weights, reps and sets
161
Resistance bands are
limited to a short distance unles a partner is following
not limited to a set distance
162
Proprioception is the
lack of awareness of the body's position in space
awareness of the body's position in space
163
Parachutes are
limited to a short distance unles a partner is following
not limited to a set distance
164
Dynamic balance exercises focus on retaining the bodys centre of mass above the base of support
when moving
when stationary
165
Strength is the ability of a specific muscle or muscle groups to exert a force in
multiple maximal contractions
a single maximal contraction
166
Dynamic balance is where the athlete is
stationary, for example in a handstand in gymnastics
moving, for example a footballer sprinting with the ball
167
Flexibility is important in sport and health as it allows
no range of motion
an adequate range of motion
168
An increased stress or load on the body for a training adaptation to take place is called
Proprioception
Hypertrophy
Overload
169
Maintenance stretches are used to
get the muscle ready for exercise
increase muscle length or muscle flexibility
return a worked muscle to its normal length
170
Pilates develops whole-body strength, flexibility, coordination, balance, and good posture with
increased risk of injury compared with other exercises
a decresed risk of injury compared with other exercises
171
Flexibility is affected by temperature, it is best completed at
at the end of a training session
the start of a training session
172
A form of dynamic stretching;Proprioceptive neuromuscular facilitation (PNF) technique requires
stretching the target muscle groups to the lower limit
stretching the target muscle group to the upper limit
173
Aerobic and anaerobic energy systems are both used in what training method?
fartlek training
interval training
continuous training
174
The time taken to respond to a stimulus and initiate a response best describes
balance
power
reaction time
agility
175
The intensity of continuous training should be moderate over a long distance equal to or
more than 70% of VO2 max
less than 70% of VO2 max
176
Pre-activity stretches are performed
at the end of an exercise session
after the warm-up phase of an exercise programme
after an exercise session
177
Sprinting for a set distance, slowing down, and then sprinting again best describes
resistance drills
acceleration sprints
hollow sprints
interval training
178
What training zone should be at 60% of maximum heart rate?
fat burning zone
target heart rate zone
warm-up or cool down
active recovery zone
179
Pre-activity stretches should be held for
20-30 seconds
10-15 seconds
8-10 seconds
180
Short-term muscular endurance is suitable for
continuous, steady-state sports
sports which are stop-start in nature
