Physical training
What's covered
Key facts
Components of fitness
Agility is the ability to change direction quickly while keeping control of the body.
Principles of training
Cardiovascular fitness begins to decline noticeably within about 2–3 weeks of stopping training.
Training methods
Altitude training works by stimulating EPO and INCREASING red blood cell production in response to low oxygen, raising oxygen-carrying capacity (it does not reduce red blood cell production).
Components of fitness
The multi-stage fitness test (bleep test) measures cardiovascular endurance via a progressive 20 m shuttle run.
Principles of training
The F in FITT stands for Frequency (how often you train).
Training methods
A circuit is made more cardiovascular (rather than strength-focused) by using aerobic activities at each station with shorter rests.
Components of fitness
BMI cannot distinguish fat mass from muscle mass, so very muscular athletes can be classed as overweight despite low body fat.
Principles of training
The I in FITT stands for Intensity (how hard you train).
Training methods
Circuit training uses a series of exercise stations and commonly develops muscular endurance and cardiovascular fitness.
Components of fitness
Body composition is the ratio of fat mass to lean mass (muscle, bone, organs, water) in the body.
Sample questions
A taste of the 63 questions in this topic, answers marked. Sign up to practise the full set with spaced repetition.
What is cardiovascular endurance?
- •Ability to combine maximum strength and speed to produce explosive power output
- ✓ability to exercise for long periods without fatigue
- •Ability to move a joint through its full range of motion under loaded conditions
- •Ability to produce maximum force in a single all-out muscular contraction
What does the second T in FITT stand for?
- •technique (of movement)
- •tempo (of exercise)
- •threshold (of effort)
- ✓type (of training)
What is continuous training?
- •Exercise at maximum intensity for very short periods with full recovery
- •Exercise performed in short repeated bursts with rest between each burst
- •Exercise that alternates between different muscle groups in sequence
- ✓Sustained aerobic exercise at a steady pace for a prolonged period
What is muscular endurance?
- ✓ability of a muscle to contract repeatedly without fatigue
- •Ability to generate the highest possible force in one maximal contraction
- •Ability to move a joint through its complete range without restriction or pain
- •Ability to sustain speed and produce explosive bursts repeatedly throughout
How quickly does cardiovascular fitness decline without training?
- •approximately 1 week
- •approximately 2–3 days
- •approximately 2–3 months
- ✓approximately 2–3 weeks
Which type of athlete would benefit most from continuous training?
- •A gymnast who needs flexibility, strength and balance in equal measure
- ✓A marathon runner or long-distance cyclist
- •A sprinter who requires maximal power output in under 10 seconds
- •A weightlifter who trains to maximise force production in one repetition
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