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Phys B Flashcards

training programs, recovery (74 cards)

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1
Q

what are the health related fitness components

A

aerobic capcity, muscular strength, muscular power, flexibilty

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2
Q

what are the skill related fitness componets

A

speed, muscluar power, agility, reaction time, balance, coordination

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3
Q

what are the training principles

A

specificity, progressive overload, F.I.T.T, reversibilty, warmup/cooldown, diminishing returns, individuality, variety, periodisation

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4
Q

what does specificity focus on

A

muscle groups, fitness componets, energy systems, skill

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5
Q

what does the F stand for in F.I.T.T

A

frequency - how often you’re training

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6
Q

what does the I stand for in F.I.T.T

A

intesity - how hard you train

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7
Q

what does the T stand for in F.I.T.T

A

time - how long are your sessions

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8
Q

what does the last T stand for in F.I.T.T

A

type - the type of training you’re doing

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9
Q

what is reveseability

A

when the losses of fitness occur at a much faster rate than it took to get them

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10
Q

what is diminshing returns

A

the fitter you get the smaller the gains

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11
Q

what is individuality

A

everyone learns and progresses at different rates

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12
Q

what is varitey

A

avoiding boredom and keeping everyone motivated

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13
Q

what is periodisation

A

training in blocks with small blocks for recovery eW#

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14
Q

two skill related standilisted tests

A

stork stand, 40m sprint

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15
Q

two health related standlisted tests

A

sit and reach, sit up

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16
Q

what are the four phases in a training session

A

warm up, skill phase, conditioning phase, cool down

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17
Q

why shoukld you do skill before conditioning

A

to keep everyone focused but you can still do them either way

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18
Q

what does a warm up help with

A

prepare the mind and body for any upcoming stress of the skill phase

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19
Q

things a warm up can do

A

increase heart rate, increase blood flow to muscles

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20
Q

what does the skill phase help with

A

learn new skills and strategies or practices under conditions of fatigue

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21
Q

what does the conditoning phase help with

A

develop componets of fitness specfic to the sport

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22
Q

what is the order conditioning should work

A
  1. speed
  2. strength/power
  3. aerobic and muscular endurance
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23
Q

what is the cool down

A

the tapering off after completion of the workout

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24
Q

what should the cool down include

A

stactic stretching

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25
what are some benefits of continuous training
reach an aerobic steady state sooner, accumulate less lactic acid by raising lip
26
types of continuous training
long slow distance, lactate threshold training, fartlek, interval
27
what is long slow distance
produces a gradual but steady aerobic improvement, done at 75% hr maximum with emphasis on distance not speed
28
what is lactate threshold training
faster race type work, done at 85% hr maximum. lactic acid accumulates through this training making it very fatiguing
29
what is fartlek training
continuous training with regular changes of intensity. a blend of continuous and interval training
30
what is interval training
designing alternating intervals of work and rest
31
what is work interval
the distance and/or duratios of the work effort
32
what is recovery interval
is the time between work efforts
33
what are the types of interval training
short, intermediate, long
34
what is short interval training
form of interval training relying on the atp-pc system
35
what is the intermediate interval training
designed to develop the lactic acid energy system
36
what is long interval training
includes both aerobic and anaerobic, and include maximal aerobvic ointervals and lactic acid tolerance intervals
37
what is resistance training
developing the fitness compents of muscular strength, power and endurance
38
what is isotonic weight training
keeping the smae tension throughout the whole range of motion
39
what is isometric resistance training
no chnage in the length of the contracting muscle, as it contracts against an immoveable resistance
40
what is isokinetic resistance training
allows a person to operate at a constant speed against a weight or resistance
41
what is resistance callisthenics
exercise such as push ups where the resistanvce applied comes from gravity
42
what is exercise ball training
using an exercise ball to develop core stability
43
what are plyometrics
a form of training designed to improve muscular power in sport where an explosive powerful movemnt is demanded
44
what doe plyometrics use
rapid eccentric contractiuon followed by immediate forceful concentric contration
45
what is eccentric
muscle lengthening
46
what is concentric
muscle shortening
47
what is flexibilty
training used to improve joint and muscle flexibilty
48
when is dynamic stretching done
warm up
49
when is static stretching done
cool down
50
what is pnf training
beneficial method of stretching which follows a predeterminded sequence of movements
51
what is circuit training
training that combines both continuous and resistance training. taking individals through a range of differnt stations
52
what is the training year divided into
1. preparatory - pre season 2. - in season 3. transition - off season
53
what are the main focuse of the general preparatory phase
developing a solid base of aerobic fitness and the relevant energy systems for yoru sport, fitness testing and skill correction.
53
is volume high in general prep
yes
53
is intensity low in general prep
yes
54
what are the main focuses of the specific preparatory phase
transition into more sport specific training, focus of game related activities,begin work more anaerobic
55
does intensity increase in specific prep
yes
56
does volume lower in specific prep
yes
57
what are the sub phases of the in-season phase
pre season, competition
58
what is involved in the preseason phase
prepare specifically for competition
59
what is involved in the competition phase
athletes should be peak fitness and start maintaining relevant attributes and refining strategies. significantly effort put into recovery
60
what is involved in the off-season phase
devoted to recovery and regeneration, as players have a physical and mental break from all the demands
61
what is tapering
designed to lower the accumulated fatigue level to as low as possible, while optimizing the race readiness of the athlete
62
what is peaking
training techniques that result in players reaching their optimum state of readiness to perform
63
what is whole year peaking
players peak during the in season period
64
what is event peaking
peaking for specific matches during the year
65
what is recovery
the process of returning the body to its pre-exercise state
66
what is fatigue
a state of discomfort and decreased efficiency resulting from prolonged or exercise exertion
67
personal factors that contribute to fatigue
the nature of the activity itself, the fitness levels of the athlete, the mental state of the athlete, their nutritional state
68
specific causes of fatigue
fuel depletion, accumulation of fatiguing metabolic by products, dehydration and increased body temp
69
fuel depletion in the atp-pc system
fatigue occurs when stores of pc are depleted, occurs after the 10 seconds
70
fuel depletion in the lactic acid system
only occurs at the end of an endurance event and stops a person from sprinting for more than the time available using their atp-pc system
71
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