training principles and methods

Jeopardy presentation engineered by Andrew Chua

10 10 10 10 10 10 10

TrainingPrinciplesAnd Methods

20 20 20 20 20 20 20

30 30 30 30 30 30 30

40 40 40 40 40 40 40

50 50 50 50 50 50 50

Monitoring and

promotion of physical activity

Energy Systems

Fitness Components

Fatigue and Recovery

Chronic Adaptations to training

Strategies to enhance

performance

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 practical

D Moderately practical and highly accurate

10 points for Topic1

QuestionTIME’S

UP

10 – B Very practical but not highly accurate


Answer

20 - When considering the dimensions of physical activity context refers to:

A The settingB Who the person under consideration is with at the time

C Where the physical activity is taking placeD All of the above


TIME’S

UP

Question

20 – D All of the above


Answer

30 - According to the National Physical Activity Guidelines

A Adults should engage in more physical activity than children

B Children should engage in twice as much physical activity as adults

C Adults should engage in at least 2 hours of electronic media for entertainment

D Children should engage in at least 2 hours of electronic media for entertainment


TIME’SUP

Question

30 - B Children should engage in twice as much physical activity as

adults


Answer

40 - Accelerometers are:A Objective

B Expensive to use with large populationsC Non-invasive

D All of the above


TIME’SUP

Question

40 - Accelerometers are:D All of the above


Answer

50 - For overweight and obese individuals, to prevent weight regain once weight is lost:

A 30-60 minutes of physical activity is recommended on at least 5 days per week

B 60-90 minutes of physical activity is recommended on at least 5 days per week

C 60-90 minutes of physical activity is recommended per dayD 30-60 minutes of physical activity is recommended per day


TIME’SUP

Question

50 - C 60-90 minutes of physical activity is recommended per day


Answer

10 – The aerobic energy system:

A Peaks at approx 70 seconds when athletes work maximally from the outset of exercise

B 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


TIME’SUP

Question

10 – A Peaks at approx 70 seconds when athletes work

maximally from the outset of exercise


Answer

20 – When considering the energy systems:

A The aerobic system is the slowest 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

system

D None of the above 20 points for Topic2

TIME’SUP

Question

20 – A The aerobic system is the slowest to contribute to ATP

resynthesis, but 40-50 times more powerful than the two combined

anaerobic systems20 points for Topic2

Answer

30 – Aerobic glycolysis:A Produces energy faster than anaerobic glycolysis

B 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

TIME’SUP

Question

30 – D Breaks down pyruvic acid to carbon dioxide and more energy

via the Kreb’s Cycle


Answer

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”


TIME’SUP

Question

40 - B ATP is broken down anaerobically


Answer

50 – EPOC stands for:A Energy prior-to oxygen consumptionB Excess potential oxygen consumption

C Elevated post-exercise oxygen constantD Excess post-exercise oxygen consumption


TIME’SUP

Question

50 – D Excess post-exercise oxygen consumption


Answer

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


TIME’SUP

Question

10 -C Limiting the breakdown on glycogen to glucose and then

resynthesis of ATP


Answer

20 - The most likely cause of fatigue for a 100m sprinter (athletics) is:

A PC depletionB Lowered muscle pH

C Accumulation of iron(s) – Fe, Ph, Al, etc.D Lactic Acid accumulation


TIME’SUP

Question

20 - A PC depletion


Answer

30 - Dehydration leads to fatigue by:A Resulting in vasodilation and blood flow away from

working musclesB Causing increased heart rates

C Increasing systolic blood pressureD All of the above


TIME’SUP

Question

30 - D All of the above


Answer

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 seconds

D 300 seconds 40 points for Topic3

TIME’SUP

Question

40 - B 180 seconds


Answer

50 - An active recovery is how many times faster than a passive recovery at removing LA and restoring muscle

pH?A Twice

B Three timesC Five timesD Ten Times


TIME’SUP

Question

50 - A Twice


Answer

10 - The most important fitness component for a 1,500m swimmer performing a tumble turn is:

A Reaction TimeB AgilityC Balance

D Aerobic Power


TIME’SUP

Question

10 - B Agility


Answer

20 - The most specific test to assess the agility of a tennis player would be the:

A Illinois Agility RunB Semo Agility Test

C Harvard Twist Touch TestD Margarita Agility Run


TIME’SUP

Question

20 - B Semo Agility Test


Answer

30 - Muscular strength:A Is the same as muscular power

B Is applied slower than muscular powerC Is applied faster than muscular power

D Is evident when athletes perform 10RM of any chosen exercise


TIME’SUP

Question

30 - B Is applied slower than muscular power


Answer

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


TIME’SUP

Question

40 - A Allows for relevant comparisons to be made


Answer

50 - The following data would give the best indication of energy system interplay during an analysed game of

netball:A Skill frequency

B Movement PatternsC Heart Rate / Trace

D W:R ratio


TIME’SUP

Question

50 - C Heart Rate / Trace


Answer

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 Microcycles

D Tri-cycles


TIME’SUP

Question

10 - A Periodisation


Answer

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 1:1

D 2 x 20 x 10,000m runs with a w:r ratio of 1:10


TIME’SUP

Question

20 - C 2 x 2 x 1,000 m runs with a w:r ratio of 1:1


Answer

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


TIME’SUP

Question

30 - D Combines continuous activity with short bursts of

intense work at regular intervals


Answer

40 - In the following resistance training ~ 4 x 3RM x 80kg, which component would primarily be developed:

A Muscular EnduranceB StrengthC Speed

D Power


TIME’SUP

Question

40 - D Power


Answer

50 - The “SAID” principle refers to:A Specially Adapted Internal Drivers

B Specific Adaptive Imposition DemandsC Specific Adaptation Imposed Demands

D Coaches saying “I told you so”


TIME’SUP

Question

50 - C Specific Adaptation Imposed Demands


Answer

10 - The following is most likely to result from participation in an aerobic training program lasting 12+

mths:A Increased capillarisationB Increased plasma volumeC Increased cardiac output

D All of the above


TIME’SUP

Question



Answer

20 - Short interval training will result in the following chronic changes to fast twitch muscle fibres:

A Increased “whiteness”B Increased antioxidative enzyme stores

C Increased contraction speedD Increased triglyceride stores


TIME’SUP

Question

20 - C Increased contraction speed


Answer

30 - Aerobic training results in an:A Increased a-VO2 diffB Decreased a-VO2 diff

C Increased VO2 diffD No change to a-VO2 diff


TIME’SUP

Question

30 - A Increased a-VO2 diff


Answer

40 - As a result of extensive aerobic training, marathon runners would have the following adaptations at the

muscular level:A Decreased resting heart rateB Increased glycogen synthase

C Decreased Kreb’s cycle pathways

D None of the above


TIME’SUP

Question

40 - B Increased glycogen synthase


Answer

50 - Plyometric training will result in the following adaptations to fast twitch muscle fibres:

A Increased “whiteness”B Increased antioxidative enzyme stores

C Increased PC storesD Increased triglyceride stores


TIME’SUP

Question

50 - C Increased PC stores


Answer

10 - Risk management includes:A Appointing a manager who is prepared to take risks

B Conducting regular evacuation drillsC Allowing players to take “calculated risks”

D Reducing the likelihood of “things going wrong”


TIME’SUP

Question

10 - D Reducing the likelihood of “things going wrong”


Answer

20 - Psychological symptom(s) of overtraining includes:A Disturbed sleepB Mood swings

C Decreased “drive”D All of the above


TIME’SUP

Question



Answer

30 - Ethical performers try to:A Strive to achieve personal health as well as personal best

performancesB Seek equalityC Avoid doping

D All of the above


TIME’SUP

Question



Answer

40 - Colostrum provides performance enhancing properties by:

A Increasing the amount of anaerobic power that can be generated

B Improving the body’s immune system and protein synthesis mechanisms

C Improving the rate of glycolysisD Providing a quicker mechanism for catabolic reactions to

occur


TIME’SUP

Question

40 - B Improving the body’s immune system and protein

synthesis mechanisms


Answer

50 - Minerals are important in assisting performance PB’s by:

A Assisting in water loss to help with thermoregulationB Maintaining an acid-base balance to ensure normal cellular

functionC Adding to the amount of ATP that can be produced

D Ensuring the Essential Electrolytic Balance (EEB) is maintained


TIME’SUP

Question

50 - B Maintaining an acid-base balance to ensure normal cellular

function


Answer

training principles and methods

Documents

minutes of physical

day50 points

accurate10 points

above40 points

entertainment30 points

adults30 points

above20 points

physical activity levels