2 Optimising training & Preventing injury Flashcards
(14 cards)
1
Q
Calculating MHR
A
220 - age
2
Q
Aerobic
A
“with oxygen” - Low intensity, long duration
3
Q
Anaerobic
A
“without oxygen” - High intensity, short duration
4
Q
Examples of aerobic exercise
A
Long distance running, cycling & swimming
5
Q
Examples of anaerobic exercise
A
Javelin, 100m sprint
6
Q
Aerobic training threshold
A
60 - 80% of the MHR
7
Q
Anaerobic training threshold
A
80 - 90% of the MHR
8
Q
Muscular strength
A
High weight x low reps
9
Q
Muscular endurance
A
Low weight x high reps
10
Q
Build strength and power
A
Above 70% of an athlete’s 1RM (4-8 reps)
11
Q
Build muscular endurance
A
Below 70% of an athlete’s 1RM
12
Q
3 stages of a warm up
A
- Pulse raiser
- Dynamic stretches
- Sports specific skills
13
Q
Pulse raiser
A
Muscles moving, warm them up and heart pumps more blood = more oxygen
14
Q
Methods of injury prevention
A
- Avoid overtraining
- Hydration during performance
- Use of protective clothing (shin pads, correct footwear)
- Using correct technique (using gym equipment right)
