Training Strategies: Preparing for a Purpose Click View Answers

1. General health & fitness, to improve performance in a specific sport/event.
2. So that we can extract the maximum efficiency during training, therefore we are maximising our potential to get better at whatever area we are training.
3. Aerobic, Anaerobic and the Lactic Acid system in clickview. (Aerobic, Anaerobic-Latic acid, ATP-PC systems on internet)
4. Adenosine triphosphate.
5. A type of energy that is used during exercise/physical activity.
6. Oxygen is taken to working muscles and is used to breakdown glucose to make carbon dioxide + water + ATP. The aerobic system only becomes the main source of energy after approx. 2 mins.
7. It uses PC (see 8) to make ATP so muscles can make 10-15 seconds of highly explosive powerful movement.
8. It's stored in muscles and is used to make ATP.
9. Sprints, golf, cricket and other powerful explosive sports.
10.Because there is not enough PC left in the muscles to make into ATP.
11. Produces energy from Glycogen -> Glucose which makes ATP. Produces Lactic Acid as a by-product.
12. Anearobic threshold.
13. Aerobic.
14. Undertaking any aerobic-energy needing activity for 20+ mins.
15. Not done at max. intensity approx. 75% max. BPM.
16. To improve aerobic capacity, which keeps you going for longer.
17. It raises the anaerobic threshold so it takes longer before the lactic acid gets to an non-functional level.
18. Because of the intermediate duration of the sport, it uses mostly Lactic Acid System energy.
19. - Low intensity aerobic exercise ie jogging or swimming laps (Sub maximal training).
      - Fast, race-like activity (85%) ie running, uphill cycling.
      - Continuous running with lots of changes of pace ie cross country running.
20. Intervals of high and low intensity training.
21. 1-3 mins of work and 3-6 mins of rest. Aerobic energy system.
22. 15-40 secs work, appropriate rest. Lactic acid system.
23. Short, very high intensity work interval, longer rest interval. Anaerobic energy system.
24. Length of work interval, length of recovery interval, number of sets, number of reps.
25. Netball, football, cricket, basketball, field hockey.
26. Improve strength, power and local muscular endurance by providing resistance.
27. a)Free weights training
     b)Fixed resistance training
     c) working against resistance provided by a machine
28. REPS- number of times an exercise is repeated
      SETS- groups of reps
29.It helps prevent injury, increases strength, power and muscular endurance, skill, body composition.
30. Shot-put, discus, weightlifting, rugby.
31. a) replicating the physical activity, in a sport/event in a training program.
     b) period over which the program lasts. Aerobic 6-12 weeks, anaerobic 6-8 weeks.
     c) number of training sessions/week needed to ensure improvement in fitness an energy system.
     d) exertion level at which training is done (normally measured in % max. BPM).
     e) Increasing the load needed to reach muscle failure over time. Change variables as fitness improves.
     f) As fitness increases, improvement rate decreases.
32. WARM UPS let the muscles know they are about to start working.
      COOL DOWNS let the muscles know the workout is over.