Fitness Training Quiz

A 25-year-old rower has been advised that his recommended training zone should be 60-85% of his maximal heart rate (HR max). Identify how maximal heart rate (HR max) is calculated.

A 25-year-old rower has been advised that his recommended training zone should be 60-85% of his maximal heart rate (HR max). Name one other method of monitoring exercise intensity.

Fitness tests are used to give athletes information about different components of their fitness. Identify two tests that can be used to measure body composition.

• Grip dynamometer

• One-minute sit-up test

• Vertical jump test

• Bioelectrical Impedance Analysis (BIA)

• Body Mass Index (BMI)

Alfie is a high jumper for his local athletics club. He talks to his coach about his recent poor performances. Alfie: I find it hard to bend my back into the correct position over the bar. Coach: We need to adjust your training to make sure that you can improve your technique. Which component of fitness should the coach address to improve Alfie’s technique?

• Body composition

• Strength

• Balance

• Flexibility

To perform well hurdlers have to work on their flexibility. Explain why hurdlers would use ballistic and proprioceptive neuromuscular facilitation (PNF) stretching to improve their performance.

Jodie is a coach who trains a cycling team. Jodie is discussing the principles of training with the cyclists. Jodie: If you want to improve your performance you need to keep training harder and harder. Which one of the additional principles of training is Jodie referring to in her discussion with the cyclists? Click on one of the boxes.

• Progressive overload

• Specificity

• Variation

• Reversibility

Explain how undertaking acceleration sprints would improve Kelly's 1500m running performance.

Skinfold testing is used by coaches to gain information about their athletes' physical condition. Explain two advantages of using skinfold testing.

Mary needs to increase her muscular endurance to improve her performance in netball. Netball players repeatedly run, pass and throw the netball during the game. Explain why using free weights would be a suitable training method that Mary could use to increase her muscular endurance.

Nicola is a hockey player whose performance relies on aerobic endurance. She has her aerobic endurance tested using the multi-stage fitness test. Her VO₂ max is calculated as 47 ml/kg/min. Nicola repeats the test after four weeks of training. Her new VO₂ max is calculated as 44 ml/kg/min. Nicola is very disappointed as she thought her aerobic endurance had improved. Discuss factors that could affect the reliability of Nicola’s multi-stage fitness test results.