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4.2 Flashcards

1
Q

What makes data quantitative

A

When it can be written down / measured numerically

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2
Q

2 characteristics of qualitative data

A

Descriptive and looks at feeling / thoughts of people

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3
Q

The type of data which is subjective

A

Qualitative

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4
Q

The type of data which is objective

A

Quantitative

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5
Q

What quantitative data is used in in sport and an example

A

Fitness tests e.g. The Cooper’s 12 minute test (distance covered in metres)

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6
Q

What is the Borg Scale and what is it used to measure and how it measures it

A

It’s a qualitative method of rating perceived exertion (RPE) / measures training intensity, The performer assigns / chooses numbers on a scale to show how they feel

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7
Q

2 types of analysis which can be used when drawing conclusions from fitness testing and describe what each type involves

A

Quantitative analysis - compares scores to others and standardised tables, Qualitative analysis makes judgements on the data

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8
Q

What maximal fitness tests involve the performer doing

A

They must work at maximum effort / to exhaustion

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9
Q

The component of fitness which the multi-stage fitness test measures

A

Stamina

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10
Q

The type of data which the Harvard step test uses

A

Subjective

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11
Q

What makes a test valid

A

When it measures what it set out to do / if the rear has method is relevant/ if the test is sport specific

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12
Q

What does it mean when a test is reliable

A

It can be repeated accurately / giving the same, consistent results

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13
Q

3 things required for a test to be reliable

A

An experienced tester, standardised equipment and repeats (avoid human error)

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14
Q

The first stage of any warm-up and the benefits of this

A

Cardiovascular exercise E.g. Jogging, Increases heart rate, increases cardiac output and breathing rate, vascular shunt means more blood is directed to working muscles, All means more oxygen is delivered to the muscles

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15
Q

The second stage of a warm-up

A

Stretching

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16
Q

What the type of atretching in a warm-up depends on

A

The activity

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17
Q

The types of stretching

A

Static (active or passive) and ballistic

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18
Q

Define static stretching and how long it should take place for

A

Stretching while not moving - for at least 30 seconds

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19
Q

Define active stretching

A

When the performer works on a joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it

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20
Q

Define passive stretching

A

When a stretch occurs with the help of an external force e.g. A partner, gravity or a wall

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21
Q

What ballistic stretching involves

A

Performing a stretch with swinging or bouncing movements to push a body part even further

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22
Q

What is required to be able to perform ballistic stretching

A

Good flexibility (e.g. A gymnast not a footballer)

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23
Q

The 3rd stage of a warm-up

A

The movement patterns to be carried out in the performance (e.g. Shooting practice of dribbling)

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24
Q

Physiological effects of a warm-up

A

Increased elasticity of muscle tissue - reduces risk or injury, Release of adrenaline - increases HR and dilates capillaries -allows redistribution of blood so more oxygen is delivered to the skeletal muscles, Increased muscle temperature - enables oxygen to dissociate more easily from haemoglobin and allows increased enzyme activity for chemical reactions to increase energy availability, Increases speed of nerve impulse conduction - increases alertness and reaction time, Increased production of synovial fluid - allows efficient movement at joints, Allows rehearsal of movement - performers can practice the same skills they’ll use in performance, Increases blood flow to heart - increases its efficiency due to redistribution of blood flow

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25
Q

A psychological benefit of a warm up

A

Mental rehearsal reduces stress and anxiety

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26
Q

What a cool-down consists of and the purpose of this

A

Light exercise - keeps HR elevated - maintains high blood flow - allows oxygen to be flushed through muscles - removes and oxidises lactic acid, light exercise allows the skeletal muscle pump to keep working - maintains venous return and prevents blood pooling in the veins - prevents fainting / dizziness / unconsciousness, Limits the effects of DOMS (tender muscles)

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27
Q

The cause of DOMS

A

Structural damage to muscle fibres and connective tissue surrounding the fibres

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28
Q

The type of contraction and training which usually causes DOMS and the reason for this

A

(Excessive) eccentric contractions e.g. In weight training - put muscle fibres under lots of strain

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29
Q

The purpose of the principles of training

A

So improvements can be made

30
Q

The principles of training

A

Specificity (for the sport), Progressive Overload, Reversibility, Recovery

31
Q

Define adaptation

A

A change which occurs in the body as a result of training

32
Q

What specificity of training considers

A

Energy systems, muscle fibres types, skills, movements intensity and duration

33
Q

What is progressive overload and what allows it

A

Where a performer gradually trains harder throughout their training programme as their fitness improves

34
Q

Why progressive overload must be gradual

A

To prevent injury

35
Q

What reversibility is often referred to as

A

Detraining

36
Q

What happens if training stops which makes trading reversible

A

The adaptations gained from training deteriorate

37
Q

The FITT principles used to improve performance

A

Frequency, Intensity, Time, Type

38
Q

What the ‘type’ in the FITT principle refers to

A

Specificity and maintains motivation with different types of training

39
Q

What periodisation involves

A

Dividing the training year into specific sections for a specific purpose

40
Q

What the blocks in a training programme are referred to as

A

Cycles

41
Q

3 types of cycle which a training plan can be divided into

A

Macrocycles, mesocycles and microcycles

42
Q

What a macro cycle gears a performer towards

A

A long-term performance goal

43
Q

The usual time period which a macrocycle covers

A

A season or an Olympic Cycle

44
Q

3 periods within a macrocycle and what goes on in each one

A

The preparation period - involves general conditioning and improving fitness, The competition/performance period - involves refining skills and techniques and maintains fitness level, The transition period / end of season - rest and recovery (physically and mentally) to prevent injury the following season

45
Q

Define a mesocycle (time period and what it works towards)

A

Usually a 4-12 week period of training with a particular focus (e.g. Power)

46
Q

Define a microcycle

A

The description of a week or a few days of training sessions which is repeated throughout the mesocycle

47
Q

What tapering involves

A

Reducing volume and intensity of training prior to competition

48
Q

The amount of time before a competition for which you usually taper

A

A few days before

49
Q

What tapering allows to occur

A

Peaking / removal of training-induced fatigue

50
Q

Why you mustn’t taper too early

A

To prevent reversibility

51
Q

What peaking involves

A

Planning/organising training so a performer is at their physical and mental peak for a major competition

52
Q

What double periodisation involves

A

Peaking twice per season/macrocycle

53
Q

The types of training

A

Continuous, fartlek, interval, circuit and weight training and PNF (Proprioceptive Neuromuscular Facilitation)

54
Q

What continuous training works on

A

Aerobic power and stamina

55
Q

What fartlek training is an adaptation of

A

Continuous training

56
Q

The energy systems which Fartlek training stresses

A

Aerobic and anaerobic

57
Q

A component of fitness which Fartlek training benefits

A

Stamina

58
Q

The type of performer who could benefit from Fartlek training

A

Games players

59
Q

The level of athlete who predominantly uses interval training

A

Elite

60
Q

What interval trainer nag is used to improve

A

Anaerobic power

61
Q

What circuit training involves

A

Performing a series of exercises at a set of stations

62
Q

The type of exercises circuit training usually involves

A

Core e.g. Press-ups and cardiovascular e.g. Running

63
Q

What weight training improves

A

Muscular strength

64
Q

Define repetition

A

The number of times you do an exercise

65
Q

Define sets

A

The number of cycles of repetitions

66
Q

What should be determined before designing a weight training programme for a performer

A

Their 1 rep max

67
Q

2 goals commonly found in weight training

A

Improving maximum strength or muscular endurance

68
Q

What PNF is

A

An advanced stretching technique to improve flexibility / range of motion

69
Q

The key parts of PNF

A

A muscle is stretched, then isometrically contracted for at least 10s, then relaxes and is stretched again (usually further)

70
Q

The type of stretching PNF involves

A

Passive

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