Designing a 6 Week Training Program

What types of training methods will improve aerobic power?

• HIIT, continuous, fartlek and resistance

• HIIT, fartlek, plyometrics and Long interval

• Circuit, Long interval, HIIT and continuous

• Circuit, HIIT, Medium interval and continuous

What is a suitable training method for muscular power

• Continuous

• Fartlek

• HIIT

• Plyometrics

Which statement best describes plyometric training

• Eccentric contraction followed by a concentric contraction

• Rapid eccentric contraction followed by a rapid concentric contraction

• Concentric contraction followed by a eccentric contraction

• Rapid concentric contraction followed by a rapid eccentric contraction

W:R ratio 1:3, 90% MHR is what type of interval training?

• Short

• Medium

• Long

• HIIT

A suitable warm up should contain

• Static stretches

• General phase, dynamic flexibility and sport specific actions

• Running

• Warming up the body to reduce the risk of injury

What type of data is collected in this app?

• Sociological

• Sociological and Psychological

• Physiological and Psychological

• Psychological

What is the purpose of keeping a training diary?

• Selecting fitness tests

• Identifying physiological requirements of the sport

• Make modifications, avoid over training and injury

• Keep a detailed record of training sessions

What is the purpose of a training program?

• Use correct application of training methods and principles to see improvement in selected fitness components

• Identify physiological requirements of the sport

• Identify strengths and weaknesses

• Establish a baseline

An untrained individual increases their aerobic power by 25% in the first three months of training and only 15% in the next nine months. This is an example of:

• Progression

• Maintenance

• Detraining

• Diminishing returns

A 3-km runner wants to participate in the sport of cross-country running. He begins a training program running

5 km once a week at 70% of heart rate max. After four months he notices little improvement in his race time.

Which is the most likely training principle that has not been implemented correctly into his program?

• Time

• Intensity

• Frequency

• Specificity