3.1.3.4 How to optimise training and prevent injury

What is the calculation to find your maximum heart rate?

• Age x 220 - 50

• 220 - age

• 220 - 50 - age

• 220 + 50 - age

Your aerobic training zone is ...

• 50% - 60%

• 80% - 90%

• 80% - 100%

• 60% - 80%

Your anaerobic training zone is ...

• 60% - 80%

• 80% - 90%

• 90% - 100%

• 50% - 70%

Working above 70% of your 1 rep max will improve your ...

• Strength/power

• Cardiovascular endurance

• Muscular endurance

• Balance

Working below 70% of your 1 rep max will improve ...

• Balance

• Muscular engurance

• Power

• Cardiovascular endurance

Which of thes are considerations to prevent injury?

• A warm up should be completed

• Over training should be avoided

• Appropriate clothing and footwear should be worn

• Hydration should be maintained

• The time of day you train

training at high altitude increases the amount of ...

• Red blood cells

• Self-esteem

• Serotonin

• Muscular endurance

There are three training seasons, they are ...

• Pre-season

• Competition

• Post-season

• Final

• Penultimate

In the post-season it is important to rest and engage in light aerobic training to maintain a level of general fitness.

• True

• False

What is the benefit of post-season training?

• Maintains your competitive edge

• Improves your cardiovascular endurance

• Allows you to maintain a general level of fitness

• Ensures you are fitter than the main season