Prep + Training Methods To Maintain Physical Activity + Performance

Question 1

key data terms

Answer 1

quantitative = Factual and numerical data
qualitative = is subjective, as it is based on opinions, feeling and emotions.
objective = based upon facts + is measurable
subjective = based upon opinions, assumptions, interpretations + beliefs
validity = making sure the test measures what it is supposed to
reliability = is the repeatability of a test

Question 2

warm up - 3 stages

Answer 2

stage 1 = cardiovascular exercise to increase HR, breathing rate through vascular shunt, increases o2
stage 2 = stretching/flexibility exercises to increase elasticity of the muscles
stage 3 = movement patterns that are sport specific

Question 3

stretching used in stage 2

Answer 3

• static stretching = stretching whilst not moving
• active stretching = stretching whilst moving
• passive stretching = stretches pushed further with the help of an external force - held in stationary position for 30 secs or more
• ballistic stretching = stretch with swinging or bouncing to push a body part further

Question 4

physiological benefits of warming up

Answer 4

1. reduces chance of injury
2. adrenaline increases heart rate opens capillaries to allow more O2 to get to the working muscles
3. increased muscle temp which allows O2 to dissociate from haemoglobin more easily
4. faster reactions as increased speed of nerves
5. smoother joint movement
6. rehearsal of movement = more accurate game play
7. more blood flow to heart (starlings law) = more efficient at getting blood oxygenated + back to muscles

Question 5

cooling down + its benefits

Answer 5

• light exercises to get rid of lactic acid

-keeps skeletal pump working
- prevents blood pooling
- reduces the effects of DOMS
- reduces HR and temp

Question 6

SPORR

Answer 6

S - specificity = relevant to activity
P - progression = training harder as time goes on
O - overload = pushing body to force improvements
R - reversibility = ensuring breaks are not too long + preventing injury to stop deterioration
R - recovery = train hard for 3, rest for 1 (3:1) - if done correctly will cause adaptation of your body

Question 7

FITT = to help ensure progressive overload

Answer 7

F - frequency = train more often
I - intensity = train harder
T - time = increase time to train for
T - type = mix up the type to stay motivated

Question 8

periodisation

Answer 8

is the process of dividing the training year into specific sessions
1. macro cycle = whole season - 1-4 years (long term goal)
2. meso cycle = splitting season into 4-12 weeks (focus on an element of fitness)
3. miscro cycle = few days - 1 week (work on weakness from previous game)

Question 9

3 periods in a macro cycle

Answer 9

1. the preparation phase = aka pre season - keep fitness levels up (general conditioning)
2. the competition period = whilst playing (maintain fitness, refine skills + techniques)
3. the transition period = the rest + recovery stage at the end of the season (mental + physical)

Question 10

tapering + peaking

Answer 10

tapering = reducing training a few days before comps to reduce chances of injury + allowing time to mentally prepare.
tapering then helps lead to peaking = which is making the athlete be at their very best for competition = timing fitness training perfectly then working on skills leading up to an event followed by tapering

Question 11

continuous training

Answer 11

Works on developing aerobic endurance
Involves low-intensity exercises for long periods of time without rest intervals
Results = improvements in cardiovascular systems + respiratory systems, therefore increases ability to take up, transport + use O2 more effectively

Question 12

fartlek training

Answer 12

Speed-play
Different to continuous training as pace of run varied to stress both aerobic energy systems due to continuous nature + anaerobic energy systems through high-intensity bursts of exercise
Improves stamina + recovery times

Question 13

interval training

Answer 13

Used by elite athletes to improve anaerobic power
Periods or intervals of high-intensity work followed by recovery periods
Versatile as can be adapted to suit variety of anaerobic needs
Take into account:
- duration of work interval
- intensity or speed of work interval
- duration of recovery period
- number of work intervals + recovery periods

Question 14

circuit training

Answer 14

Series of exercises at set stations
Can be designed to cover any aspect of fitness but usually for muscular endurance
Take into account:
- Number of stations
- time spent on exercise
- number of rest intervals
- layout of each exercise (ensure same body part not used continuously)

Question 15

weight training

Answer 15

Used to develop muscular strength, involves series of resistance exercises through free weights or fixed weight machines, sets or reps.
Rep = number of time you do particular weight
Set = number of cycles of reps
Number of reps and sets + weight dependent on type of strength being improved.
1rep max = max weight that can be lifted in one rep
If max strength goal = high weight low rep
If muscular endurance goal = low weight, high rep
Choice of exercise need to relate to muscle groups used in sport

Question 16

PNF training

Answer 16

Advanced stretching technique
Passive stretching, when position is held by something other than agonist muscles
PNF considered to be most effective forms of flexibility training for increasing range of movement