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WorksheetsFitness Conditioning- Outcome 2
Total questions: 15
Worksheet time: 15mins
Pick 2 of the following adaptations that could take place, which would allow an athlete to improve strength and power following a 12 week training programme.
Improved connective tissue strength
Increased aerobic enzymes
Hypertrophy
Decreased Resting Heart Rate
What two answers would describe how the cardiovascular system adapts to endurance training?
Increased muscle fiber recruitment
Increased ventricular volume = Increased stroke volume
Increased strength/hypertrophy of cardiac muscle
Improved connective tissue strength
Pick the two most appropriate answers, which would involve peripheral/muscular adaptations during endurance training.
Increased mitochondria (site of respiration) muscles become more efficient and less fatigued.
Hyperplasia
Improved bone mineral density
Increased capilliarisation-Trained muscles contain 50% more capillaries than untrained.
Static stretching for 10 seconds plus before a weights workout can cause injury. Pick two answers that may cause this.
Too much weight on the bar
Not getting into the training zone
Loss of power
Impaired elastic recoil
Pick 2 phrases that best relate to the term ‘Overtraining’?
Psychological demand
Exercise outweighs ability of body to adjust
Physiological demand
Being able to do lots of training without being tired
Pick 2 phrases that best relate to the term ‘Burnout’?
Doing too much that the muscles are burning
Psychological demand
Emotional and/or mental exhaustion.
Physiological demand
Choose 4 causes of overtraining and/or burnout?
Poor nutrition
Too many competitive matches
Excessive training
Stretching everyday
Lack of sleep
Pick four symptoms of overtraining and/or burnout?
Frequent colds and flu
Being very happy all the time
Anxiety
Exhaustion
Possible mood swings
Choose four measures the coach should take to prevent overtraining and burnout?
A well structured training plan
Ensure appropriate protein intake
Adequate and structured recovery/rest.
Tell players to take time off whenever they want
Plan competition calendar
What two words/phrases would be best associated with de-training?
Improvement of strength
Gradual regression of adaptations
Development of speed
Reversibility
How long would a period of de-training take to have an effect?
1-2 weeks
2-3 weeks
3-4 weeks
4-5 weeks
Identify 2 strategies you as the coach could use to manage the layoff period for an injured athlete?
Training other unaffected body parts
Run everyday
Rest in the house for two weeks
Water based programmes
What two words best show key guidelines for resuming training?
Progressive
Fast Paced
Gradual
High Intensity
What would best describe the term Hypertrophy?
increase in the number of muscle cells
decrease in the size of a muscle cell
decrease in the number of muscle cells
increase in the size of a muscle cell
What would best describe the term Hyperplasia?
increase in the number of muscle cells
decrease in the size of a muscle cell
decrease in the number of muscle cells
increase in the size of a muscle cell
