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NSWHealth and Movement ScienceQuick questions
Focus Area 2: Training for improved performance
Quick questions on Strength, power, speed and flexibility training: HSC Health and Movement Science Focus Area 2
10short Q&A pairs drawn directly from our worked dot-point answer. For full context and worked exam questions, read the parent dot-point page.
What is strength training?Show answer
Strength is the maximal force a muscle (or muscle group) can produce. The dominant method is resistance training, with loading patterns differing by goal:
What is power training?Show answer
Power is the rate of force production (work per unit time). It bridges strength and speed.
What is speed training?Show answer
Speed is movement velocity, usually trained as sprint speed and change-of-direction speed.
What is flexibility training?Show answer
Flexibility is the range of motion at a joint. Three main methods:
What is periodising the capacities for a team-sport athlete?Show answer
A team-sport athlete (e.g. a rugby union player, a netballer, a hockey midfielder) needs all four capacities simultaneously plus aerobic and anaerobic conditioning. Periodisation structures the year into phases so capacities are emphasised without all maxing out at once.
What is static stretching before maximal-effort training?Show answer
Long static holds immediately before a sprint or heavy lift can transiently reduce force output; use dynamic warm-up before, static after.
What is no recovery in the plan?Show answer
Quality power and speed work require full recovery between reps and adequate rest between sessions; piling them on a conditioning day destroys quality and increases injury risk.
What is q1?Show answer
Compare the loading parameters (reps, intensity, rest) for strength, hypertrophy and power training. [6 marks]
What is q2?Show answer
Explain how static, dynamic and PNF stretching differ, and recommend when each is best used in a training session. [6 marks]
What is q3?Show answer
Design and justify a periodised annual plan that integrates strength, power, speed and flexibility for a team-sport athlete of your choice. [8 marks]