MCQs 4

Study Notes

Training Methods

Circuit Training: Involves a series of exercises targeting various body areas, with brief rest periods; common format includes 40 seconds of activity followed by 20 seconds of rest.
Continuous Training: Sustained effort for a minimum of 20 minutes, enhancing cardiorespiratory and muscular endurance; effective training zone is 40-85% of maximum heart rate; beneficial for running, cycling, swimming, and rowing.
Interval Training: Alternates high-intensity exercises with rest periods, particularly useful for developing aerobic endurance in runners.
Fartlek Training: Combines jogging with sprinting intervals, effective for improving speed and endurance; often utilized in sports like Gaelic.
High Intensity Interval Training (HIIT): Features short bursts of intense work followed by active recovery; Tabata is a notable HIIT format involving 8 rounds of 20 seconds on and 10 seconds off.
Weight Training: Divided into free weights, machine weights, and bodyweight exercises; develops muscular strength, endurance, and power; emphasizes proper technique to prevent injuries.
Types of Weight Exercises:
- Unilateral: Focuses on one side (e.g., single-leg squats).
- Bilateral: Engages both sides simultaneously (e.g., conventional squats, bench presses).
Reps and Sets: A rep is a single performance of an exercise; a set is a group of consecutive reps; typical routines may specify "3 sets of 12 reps."
Plyometric Training: High-intensity exercises targeting fast-twitch muscle fibers for explosive power, crucial in sports requiring speed and jumping ability.
Cross Training: Incorporates various exercise types to enhance overall athletic performance; sports background can provide transferable skills.

Strategies to Support Recovery

Sleep: 6-8 hours of sleep per night aids recovery and adaptation post-training.
Napping: Short naps (20-30 minutes) can improve recovery rates and mental sharpness; longer naps may disrupt overall sleep quality.
Active Recovery: Light aerobic activity that promotes blood flow; involves lighter training days and non-strenuous activities like walking.
Compression Garments: Worn post-activity to decrease Delayed-Onset Muscle Soreness (DOMS) and reduce inflammation; also helpful in preventing conditions like deep vein thrombosis.
Cold Water Immersion: Ice baths for 5-10 minutes help eliminate lactic acid and reduce muscle soreness by constricting blood vessels during immersion.
Contrast Bathing: Alternating between cold and warm water baths to promote lactic acid drainage, reduce soreness, and decrease inflammation.
Tapering: Gradual reduction of training volume in the days before an event, commonly practiced in endurance sports.
Hydration: Essential for reducing inflammation, increasing blood flow, and aiding nutrient delivery to injured tissues while removing waste products.
Nutrition: Adequate intake of carbohydrates and proteins is vital for glycogen replenishment and muscle recovery.
100 Point Recovery System: A competitive point system for recovery strategies; athletes can earn points by adhering to recovery practices, aiming for a total of 100 points weekly.

Description

This quiz covers various training methods, including Circuit Training, Continuous Training, and High Intensity Interval Training (HIIT). Explore the benefits and characteristics of each method, suitable for enhancing endurance and strength in various sports. Test your knowledge on the principles behind each training style.