A1 Flashcards
(34 cards)
What is training?
The systematic repeated performance of structured exercise sessions over a period of time - duration, frequency, intensity, goal-orientated
What is overtraining?
When an athlete attempts to do more training than he or she is able to physically and/or mentally tolerate. Overtraining results in a number of symptoms that are highly individualised. Training too high or too often for a prolonged period of time.
What is overreaching?
A transient overtraining, pushing the body beyond it’s limits for a short period of time to stimulate a training response
How could you tell if someone is suffering from overtraining syndrome (OTS)?
- Mood swings
- Elevated morning RHR
- Struggling with training and performance
- Loss of appetite
- Muscle soreness
- Lack of focus
- Frequent colds and infections
- Persistent fatigue
- Sleep issues
Possible indicators of overtraining
- Changes to resting heart rate
- Chronic muscle soreness
- Reduced immune and frequent upper-respiratory tract infections (coughs and colds)
- Sleep disturbance
- Fatigue
- Decreased appetite
- Sudden and unexplained decrease in performance
What is periodisation?
Periodisation involves the breakdown of the athletic year into: transition phase (post-season), preparation phase (pre-season), competition phase
What is macrocycle?
The name of the athlete’s training programme for an entire year or season. “Bird’s eye” view of the entire year, includes all of the year’s phases.
What is mesocycle?
A block of training composed of several week-long microcycles. A specific block of training. Each phase could contain a number of mesocycles (mesocycles are made up of microcycles).
What is a microcycle?
A weekly training programme. Weekly schedule of all training for a given week. Work towards the athletes specific training goal in a particular phase.
How does increasing intensity, duration, over-reaching, and overtraining work?
Undertraining - minor physiological changes, no change in performance
Acute overload - positive physiological adaptations, minor changes in performance
(acute and over-reaching zone of optimal performance and enhancements in competition and training)
Over-reaching - optimal physiological adaptations and performance
Overtraining - bad physiological changes, performance issues
What is flexibility training?
Systematic stretching of muscles, tendons, and connective tissue, improve range of motion
What are the different types of flexibility training?
- Static stretching
- Active stretching
- Dynamic stretching
- Ballistic stretching
- Proprioceptive Neuromuscular Facilitation (PNF)
What is static stretching?
Mild discomfort, hold position
What is active stretching?
Held statically via contraction of opposing muscles, ex. standing quad stretch
What is dynamic stretching?
Movement is controlled, repeated with gradual increase in speed and reach
What is ballistic stretching?
Repeated bouncing at the peak of stretch, discouraged due to increase risk of injury
What is proprioceptive neuromuscular facilitation stretching (PNF)?
Combo of passive and isometric stretching
Begin with static stretch, follow isometric contraction (10 seconds), relax, finish with static stretch
What are the different methods of training?
- Flexibility training
- Strength and resistance training
- Circuit training
- Interval training
- Plyometrics
- Continuous training
- Fartlek training
- Cross training
What is strength and resistance training?
Resistance against muscle contraction to increase size, strength, and power of skeletal muscle
What can resistance be?
Gravity, body weight, rubber bands, weight machines, free weights
What are the benefits of strength and resistance training?
Improved strength of muscle, tendon, and ligaments, improved joint strength, injury reduction, improved neuromuscular and cardiovascular function
What is circuit training?
Combines strength and resistance training with aerobic cardiovascular exercise
Exercises completed in a set amount of time or set numbers of reps
Each exercise followed by only a short recovery
What is interval training?
Involves bouts of high/maximal intensity work interspersed with low intensity recovery exercise, used with many different cardiovascular exercise
What does HIIT stand for?
High-Intensity Interval Training - burn calories, increase strength and explosion
