Unit 6.4 Flashcards
Describe the essential elements of a general training programme
- Warm-up and stretching activities
- Cardio-respiratory endurance
activities
- Cool-down and stretching activities
- Flexibility activities
- Resistance training
- Recreational activities
Warming up and stretching
Steps of a warm up:
- Raising heart rate to increase body temperature and speed of oxygen delivery to the muscles (pulse raiser)
ex. jogging - Stating or dynamic exercises/stretching
- Sport-specific or skill-related component where neuromuscular mechanisms related to the activity are worked
ex. serving in tennis, passing in football
Increase body temp., HR, breathing rate, prepare cardiovascular respiratory system to function efficiently
Dynamic stretches to reduce risk of injury, then move to cardio-respiratory endurance training elements (walk, jog, run, cycle, row, etc.)
Resistance training
Exercise specifically designed to enhance muscular strength and endurance.
This method of training involves the progressive use of a wide range of resistance loads including:
Specific body mass exercises (e.g. abdominal curls/sit ups/push ups).
Weight and load bearing exercise (e.g. climbing).
The use of resistance equipment (e.g. free weights, weights machines).
More weight with less reps (more power training)
Less weight and more reps (8-12 reps of heavy weight)
15+ reps with low weight (endurance training)
Endurance Training
Continuous Training
Is also called “steady-state” training and involves an individual maintaining a steady pace for a long period of time. To be effective it needs to be done over 20 minutes and within the aerobic training zone (70-85% Max HR). It is useful for developing a strong base of aerobic fitness.
The FID Principle can be useful in designing endurance programmes:
F = Frequency (2-7 times/week)
I = Intensity (60-80% MHR)
D= Duration- how long over 20 mins
running, biking,
swimming, and rowing
Flexibility training
Flexibility Training: improves the range of movement of antagonistic muscles.
Static Stretching: holding a position for a set time.
Assisted Stretching: partner stretching or being stretched by someone else.
Dynamic Stretching: consists of controlled leg and arm swings that take you gently to the limits of your range of motion.
Recreational activities
Such as squash, basketball, kayaking – social, enjoyable and relatively inexpensive.
Recreational activities can also include cardiovascular and resistance training exercise.
They contribute to improving health and fitness and are sufficiently varied to sustain lifelong interest and can involve family and friends.
Can build teamwork, reduce stress, and work on different components of fitness
Cooling down
Cool Down: light continuous activity to keep HR elevated.
Purpose: keep metabolic activity high & capillaries dilated in order to:
:bring oxygen to muscles
:remove lactic acid
:prevent blood pooling (cause dizziness)
:limit DOMS
Finally- light stretching to improve flexibility.
Static stretches: to improve flexibility and lower risk of joint and/or muscle injuries
Progressive Overload
gradually increasing the amount/overload of exercise
ex. distance of the activity, duration of the activity, number of reps, number of sets
Specificity
appropriate methods and types of exercise to match needs of sporting activity’s goals or to improve fitness
Periodisation
Structured planning session to maximize peak performance at vital times in the calendar year (pre- season vs. playoffs)
3 phases:
Preparation (pre-season): 3-6 months long can be sub-divided to general & specific preparation
Competition (in-season): maintain general fitness, improve sports specific skill
Transition (post-season) recovery time while maintaining an acceptable level of fitness. Take part in activities other than one(s) you compete in.
Reversibility
Results will cease and regress (atrophy) when training stops. Long breaks, off-season, holidays, injuries, etc.
Variety
“freshen up” training sessions to avoid boredom (cross-train), to induce different training stimuli to illicit further adaptations (barbell vs. dumbbell)
Outline ways in which exercise intensity can be monitored
-measuring heart rate (which HR zone)
- Karvonen Method - the difference between max heart rate and resting heart rate (220-age)
- Ratings of Perceived Exertion
Scale is from 0-10
Exercise zones HR
90-100 Vo2 max
80-90 Anaerobic
70-80 Aerobic
60-70 Fat Burning
50-60 Moderate activity (warmup)
