HMS - FA 2

Training for Improved Perfomance

Explain the importance of personalisation.

They ensure the training program includes exercises that are tailored to the individual’s specific fitness level, goals, medical history, and lifestyle to optimise results and safety.

Personalised training programs boost efficiency, prevent injury and enhance motivation and commitment.

Outline what a pre-exercise questionnaire is.

A preliminary screening tool used to gather background information regarding medical history, health status, lifestyle habits, and personal fitness goals.

Explain the purpose of completing a pre-exercise questionnaire.

Their purpose is to gather personal information, like medical history, health status, lifestyle, and fitness goals, before creating personalised programs.

Explain the purpose of undertaking relevant health-screening.

To gather a more comprehensive picture of the physical condition of an individual to help identify health risks and ensure safety, e.g. cholesterol, heart rate, body composition, and blood pressure

Explain the role of exercise and fitness professionals

They design, lead and monitor safe physical activity programs to improve health, physical performance and overall quality of life. They bridge the gap between general physical activity and targeted, structured wellness.

Define performance/fitness testing

These tests that check where the individual is in completing their goals, identifying their strengths and weaknesses to tailor their training to focus on these areas. They are also used to test periodically to assess if programs are helping individuals meet their goals.

(e.g. yoyo test for improving endurance)

Compare performance/fitness testing for recreational participants vs elite athletes

Recreational: testing focuses on baseline health, functional capacity, and general aerobic endurance (e.g. the Yo-Yo test) to support everyday activities and injury prevention, typically using accessible, submaximal field tests.

Elite: Testing focuses on maximising peak competitive performance, identifying minute weaknesses and measuring high-intensity metrics such as anaerobic power (e.g. the Wingate test) to secure qualification and victory, utilising specialised, maximal lab protocols

Outline how performance/fitness testing improves overall health

Performance and fitness testing evaluates physical capabilities, e.g. cardiorespiratory endurance, muscular strength, flexibility, and body composition, to provide objective data that directly supports long-term health and well-being, aiming to prevent chronic diseases where possible, e.g. type 2 diabetes, respiratory diseases.

Outline how performance/fitness testing improves overall participation

It establishes baseline data to identify potential health risks, personal strengths and areas for improvement, allowing exercise professionals to design safe, personalised programs. Ongoing testing tracks progress and monitors improvements in physiological markers (e.g. cardiovascular endurance, body composition, and blood pressure), helping to reduce the risk of preventable chronic disease

Outline how performance/fitness testing improves overall performance

It identifies individual baselines, strengths, and physical limitations, allowing training to be modified to prevent injury and manage fatigue. By demonstrating measurable progress and supporting realistic goal setting, it builds confidence, boosts motivation, and promotes sustained, long-term engagement in physical activity.

Outline a goal a recreational participant may set.

To improve performance in ways that improve everyday life

Describe what a yo-yo test is and who uses it.

A yo-yo test is used by recreational participants to test aerobic capacity (how well the heart and lungs can retrieve oxygen and carry it to the working muscles). The yo-yo test aims to improve recreational participation and everyday activities.

Process: 20m shuttle runs back and forth, increasing the speeds, with brief recovery periods between each run. It’s similar to the beep test, but it includes recovery periods between each run.

Purpose: improve endurance and delay fatigue, as well as address weaknesses that may hinder participation; for example, flexibility may hinder participation.

Outline a goal an elite athlete may set.

To maximise performance at the highest levels, as any weaknesses can mean the difference between making a team and not qualifying

Describe what a wingate test is and who uses it.

The Wingate test measures an athlete’s anaerobic capacity and explosive power

Process: Pedalling an arm/leg cycle ergometer as fast as possible against a heavy resistance for 30 SECONDS, with the power output measured every 5 seconds.

Purpose: Helps improve weaknesses and take advantage of strengths, making sure athletes are performing optimally and maximising participation.

Explain what an exercise assessment is.

It’s an assessment to understand an individual’s current fitness level, strengths, weaknesses and areas for improvement. These tests are personalised to the individual’s age, fitness level, health status, and goals.

(e.g. cardiorespiratory fitness tests (step test, treadmill test) = testing an individual’s heart + lung endurance

Explain how exercise assessments assist in creating programs

Exercise assessments play a foundational role in designing safe, effective, and individualised training programs. By:

First identifying baseline fitness levels: e.g. cardiovascular endurance, flexibility, body composition, muscular strength. Ensuring the program is neither too easy nor dangerous

Setting clear and measurable goals: broad goals, e.g. get stronger or improve fitness, are turned into quantifiable targets, e.g. increasing 1RM lift or lowering 1.5km run time.

Guiding program structure using the FITT principle.

Highlighting strengths and weaknesses: Identifying specific muscle imbalances, restricted joint mobility, or physiological limiters so training can target what the individual actually needs.

Describe the purpose of anaerobic training

Enhancing the anaerobic energy systems, which helps individuals move without oxygen.

The ATP-PCr system is used first but only lasts for 3-10 seconds; the lactic acid system is used next and only lasts 3 minutes.

Used by: sprinters, boxers, and weightlifters

Describe the anaerobic interval training methods

Anaerobic interval training: work-to-rest ratio

• High-intensity interval training (HIIT): periods of extremely high-intensity exercise (80% max HR), followed by periods of active rest; e.g. soccer players: repeated sprints down the field at max effort, then a slow jog to recover —> stress the anaerobic systems used for speed and power

• Sprint interval training (SIT):

Describe the purpose of anaerobic training

Enhances the aerobic energy system, it uses oxygen to create energy, lasts for longer periods of time, and enhances the cardiovascular and muscular endurance for long distance athletes

Used by: marathon runners, triathletes, long-distance swimmers, etc.

What are the aerobic training methods?

Describe the purpose of flexibility training

Enhances the range of motion we have around our joints.

It can be used by any athlete to improve performance in any sport.

Advantages: there are stretches for all different muscle groups, can mimic exact movements in the sport, and can reduce the risk of injury by giving greater range of motion.

Disadvantages: an untrained person can easily injure themselves if they don’t know the right way to stretch

What are the flexibility training methods

static and pnf, dynamic

Describe the purpose of strength training

What are the strength training methods?