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Optimising training and prevention of injury Typeit
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When training, it is important to exercise at the correct to effectively work a particular component of fitness. This is called a training . Training types can also be adapted to benefit particular fitness aims; for example, circuit training can be altered by changing the activities at each station and the work-to- ratio between stations.
Training zones are used to control whether an athlete is working anaerobically or aerobically when exercising. To monitor whether an athlete is working aerobically or anaerobically, the athlete is instructed to work at a particular percentage of their maximal heart rate, which is highlighted below.
Maximal heart rate (HRmax) = 220 – age:
- training zone = 60–80% HRmax
- training zone = 80–90% HRmax
It is important to always train safely to avoid injury. If injury occurs, any benefits from training may be lost, as the performer cannot carry on training until they have recovered. This could take days, weeks or even months. Identify the following factors that should be taken into account to prevent injury by both coaches and performers:
- A warm-up and should be completed before and after the main exercise - this helps to prepare the body for exercise, and helps to return the body gradually back to resting levels
- Avoid over-, as this increases the risk of injury through fatigue and overuse - realistic rest breaks should be given to athletes between sessions and also reps/sets during the session
- Correct should be used when lifting weights - lifting weights correctly should be a priority over lifting weights that are heavy
- Appropriate clothing, and equipment should be used - these could be appropriate for the weather, surface or sport/activity taking place
- / bracing should be applied where needed - these can support connective tissues such as ligaments and tendons, without limiting mobility and movement
- Athletes should maintain levels to replace lost fluids - these can be maintained before, during and after training
- When stretching, care should be taken not to muscles or ‘bounce’ muscles - this should be carefully considered during the warm-up and cool-down while stretching