Training Revision Questions

An athlete uses periodisation to plan their training programme An athlete uses periodisation to plan their training programme. Examine how technology used to measure exercise intensity can contribute to successful periodisation for the athlete. (8) Periodisation specifically utilises different training periods: athletes will require different objectives and so need different training intensities. It is common for athletes to undertake an aerobic base period early in the macrocycle and then to build on this base and focus on VO2Max or speed later in the cycle. Training intensity needs to be accurately monitored and match the stage of the season.

Technology, such as a heart rate monitor, gives a guide to the effort the athlete is exerting at a given time and will help them to work in a specific target zone. Heart rate (HR) monitors are useful for base line and lower aerobic activity as they provide information based on what has happened previously. HR monitors can lose accuracy with higher intensity and sudden efforts. Power meters offer the most accurate measure of training intensity, but are expensive and not always suitable for all activities, being more appropriate for rowers and cyclists. Mobile phone apps and devices that rely on satellite navigation technology can offer a guide to training intensity. They can calculate approximate training intensities with information about an athlete’s height, weight and gender.

Level Mark Descriptor No rewardable material. 1 1-2 Some accurate and relevant knowledge Simple or generalised statements supported by limited evidence Limited balancing of ideas against each other Limited evaluative statement 2 3-5 A good level of accurate and relevant knowledge A line of reasoning is presented and supported by some evidence Examines a wide range of ideas, balancing ideas against each other An evaluative statement which is relevant 3 6-8 A high level of accurate and relevant knowledge Articulates a clear viewpoint with clarity and precision which is well substantiated Critically examines a wide range of issues balancing ideas against each other Clear evaluative statement which is thorough and focussed

An elite marathon runner is returning to the sport after a long-term injury. He intends to use heart rate (HR) as a means of measuring the intensity of his training. His current resting HR is 45 bpm and maximum HR is 196 bpm. (i) State Karvonen’s theory. (2) (ii) Using Karvonen’s theory, calculate the runner’s heart rate reserve. (1) (iii) Calculate the runner’s: lowest training heart rate highest training heart rate

(i) Maximum heart rate – resting heart rate = heart rate reserve (1) Heart rate reserve x %heart rate + resting heart rate = target heart rate (1) (ii) 151 bpm (196 – 45 = 151) (1) (iii) Lowest training heart rate 60% of 151 = 90.6 90.6 + 45 = 135.6 bpm (accept 136) (1) Highest training heart rate 80% of 151 = 120.8 120.8 +45 = 165.8 bpm (accept (166) (1)

Analyse whether interval training is a valid method of training for an elite marathon runner. (15)

Reward acceptable answers Reward acceptable answers. Responses may include, but are not limited to the following. • Discussion centred around the suitability or not of interval training for an elite marathon runner. Argument against using interval training/reasons why it is not valid • Marathon running is traditionally an endurance-based event. • Interval training is ‘traditionally’ associated with high-intensity and short duration activities, even maximum intensity. • Marathon runners would rarely work at maximum intensity. • Continuous and Fartlek would be more traditional methods of training for a marathon.

Argument in favour of using interval training/reasons why it is valid • Interval training is very adaptable. • The work and the rest periods can be manipulated in order to achieve the desired outcome. • Interval training is used to enable an athlete to work at a higher than normal intensity, but this can be adapted for a marathon runner. • A marathon is a race and a measure of speed, and an elite athlete will want to run faster and win the race. • To improve speed the athlete needs to overload and interval training facilitates this. • Long intervals of up to 20 minutes performed in sets of three are a good way to improve functional threshold .

Identify four muscular-skeletal adaptations of the body to weight training, using heavy weights and few repetitions. (4) Any four of: muscular hypertrophy (increase fibre size) (1) increase in tolerance to lactic acid (1) increased bone density (1) increased fibre recruitment rate (1) increased number of fibres recruited (1) increase force production (1) increase anaerobic metabolism (1) increased PC stores (1) more anaerobic enzymes (1)

Consider how aerobic base training might be beneficial to a sprinter

Any four of: Aerobic base training facilitates quicker recovery during intense training sessions, which enables greater volume of training (1) It is less stressful to the body so can act as a change and is less likely to injure the sprinter (1) Recovery from aerobic base training is quicker so the sprinter can train more often (1) Base period will be shorter than for an aerobic athlete because their training should be more anaerobic (1) Traditionally, a sprinter would have worked on absolute power at the beginning of a training cycle and therefore undertaken very little aerobic training (1) They may decide that anaerobic training is more important than aerobic because this is the predominant energy system (1) Undertaking aerobic training may be seen to lack sports specificity and therefore sprinters do less of it (1) Variety in training may reduce tedium (1)

(a) Define the term agility (a) Define the term agility. (1) (b) Describe how agility is used by performers in team games. (3) The ability to change direction quickly and with control (1) Any three of: To try to dodge an opponent in a rugby union match (1) To create space in a hockey match (1) To mark an opponent in a football match (1) To lose a marker in a netball match (1) Other appropriate examples are acceptable.

The 2016 Olympic Games will be held at sea level in Rio de Janeiro The 2016 Olympic Games will be held at sea level in Rio de Janeiro. Assess why an athlete might prepare for an event in the Olympics with altitude training. (8) Reward acceptable answers. Responses may include, but are not limited to the following: Altitude training results in a number of changes which increase the delivery and usage of oxygen within the muscle. Changes include: • increase in red blood cells/haemoglobin • increased oxygen carrying capacity of the blood • increased myoglobin content of muscles • increased muscle capillarisation

Examples of how an athlete might prepare include: • period of acclimatisation/adjusting to environment, at least three weeks • Live High, Train Low (LHTL), Live Low, Train High (LLTH), Live High Train High (LHTH) • oxygen tents/climate chambers/hyperbaric chambers • periodisation • when returning to sea level, athletes would retain the adaptations and therefore perform better in events that require a high proportion of aerobic energy. Other appropriate examples of altitude training are acceptable.

Compare the use of free weights versus machines for weight training Reward acceptable answers. Responses may include, but are not limited to the following. Free weights • Free weights use multiple muscle groups/joints and can improve coordination as well as muscle function. • Free weights are adaptable to specific movements in your sport. • Correct technique and risk of injury on free weights. • Need for a spotter/safety if building mass and using heavy weights. • Can use smaller increments. • Incorporates stabilising muscle groups.

Machines • Machine weights isolate muscle groups and therefore target only muscle function. • Isokinetic training requires specialised equipment. • Machine may not fit individual correctly. • Machines take weight so you do not build up stabilisers. • Resistance increments may be too large on machines. Other points of comparison • Cost of free weights v machines. • Space required and ease of use of free weights v machines. • Isolation v compound exercise. Other appropriate examples of points of comparison are acceptable.

Define the principle of reversibility. (1) The Reversibility Principle dictates that over time athletes lose the beneficial effects of training when they stop working out/training ceases.

Explain the use of the RPE scale to calculate the intensity of training. (2) A 20 point scale based on an athlete rating their exertion Based on self perception so is subjective/ Athletes use it to determine how hard they are working For example any point from the table explained

Outline the advantages of circuit training. (4) Adaptable to many sports Large numbers of athletes can train together Can be carried out cheaply Can be done anywhere Can be adjusted to suit specific body parts Can be adapted to specific requirements of a sport