preparation and training methods Flashcards
(35 cards)
1
Q
quantitative data
A
- factual and numerical
- eg 12 min cooper run (measured in m then compared to table)
2
Q
qualitiative data
A
- subjective, feelings and opinions
- eg borg scale - method of RPE
3
Q
objective data
A
- facts and is measurable
- eg maximal tests
- multi-stage fitness test- objective test of stamina
4
Q
subjective data
A
- personal opinions ,assumptions, interpretations
- Harvard step test - data predicted/ estimated
- problems with accuracy and objectivity
5
Q
validity
A
- test accuratly measures what it is set out to
- sport specific
6
Q
reliability
A
- results are consitstant and can be repeated with same outcome
- tester should be experimented
- equipment should be standardized
- sequencing of tests is important
- repetition of tests to avoid human error
7
Q
stage 1 of warm up
A
- cardiovascular exercise - jogging
- prepares the body
- increasing HR= increase cardiac output and BR through vascular shunt, more blood directed to working muscles
8
Q
stage 2 of warm up
A
- stretching/ flexibility exercises
- static stretches (active + passive)
- static - muscle held stationary for 30 sec
- active - pushing joint beyond point of resistance
- passive - help of external force
- ballistic - bouncing movement to push muscle past point of resistance
9
Q
stage 3 of warm up
A
- skill based activity
- eg dribbling around cones
10
Q
physiological effects of warm-up
A
- reduces risk of injury by increasing elasticity of muscles
- release of adrenaline will increase HR and dilate capillaries, allows for more O2 to be delivered to skeletal muscles
- increase speed of nerve impulses conduction = improve reaction time
11
Q
cool down
A
- end of exercise
- light exercise to keep HR elevated
- allows O2 to be thrushed through muscles removing + oxidising any lactic acid
- allows skeletal muscle pump to keep working - maintains venous return and prevents blood pooling
- blood pooling = fainting and dizziness
- limit effects of DOMS
12
Q
DOMS
A
- delayed onset muscle soreness
- pain in muscle 24-48 hours after
- structural damage to muscle fibres
- usually occur during eccentric contraction (weights)
13
Q
principles of training
A
- specificity
- progressive overload
- reversibility
- recovery
14
Q
specificity
A
- relevant to activity
- energy system, muscle fibre type, skills movement
- intensity and duration should be similar to activity
15
Q
progressive overload
A
- gradually training harder as fitness improves
- progression of power- lift heavier weights
- important not to overload too fast - risk of injury
16
Q
reversibility
A
- ‘detraining’
- if training stops, then adaptations that have occured will deteriorate
- injury, illness
17
Q
recovery
A
- needed to allow body to recover from training
- 3:1 ratio
- train hard 3 days
- rest 1 day
18
Q
FITT principles
A
- frequency
- intensity
- time
- type
19
Q
periodisation
A
- dividing the training year into specific sections for a specific purpose
- objective of ensuring athletes progressively develop to reach a skill/physiological peak at the correct time for an ultimate sporting target
- increasing intensity, volume, frequency of training overtime
20
Q
periodisation 3 cycles
A
- macrocycle
- mesocycle
- microcycle
21
Q
macrocycle
A
- preparation cycle - building up base levels of fitness/conditioning
- competition period - maintenance of fitness/refines skills techniques
- transition period - active rest/recovery, athlete to recharge physically/mentally, ensure an injury free start to the next season
22
Q
mesocycle
A
- goal-based block of training with a particular focus
- sprinters may focus entirely on power
- 4-12 weeks before
23
Q
microcycle
A
- repeating group/pattern of training sessions, often a few days repeated throughout the mesocycle
- week/days before
24
Q
tapering and peaking
A
- reduction in intensity prior to major competition
- few days before
- allows peaking to occur
- important for coach to make sure peaking occurs in a certain time frame
- performer can benefit
25
double periodisation
- some athletes required to peak more than once in a season
- eg winter - cross country and summer - track
26
training methods
- continuous training
- fartlex training
- interval training
- circuit training
- weight training
- PNF
27
continuous training
- develops aerobic power
- low intensity exercise for long periods without rest
- eg jogging
- increases the ability to take up transport and use oxygen more effectively
28
fartlek training
- variation of intensities
- lasts around 40 minutes
- improve stamina and recovery times
- works both aerobic and anaerobic system
- beneficial for game players
- can use hills
29
interval training
- improve anaerobic power
- periods of high intensity followed by periods of rest
- can be adapted to suit needs of performer
- duration of work
- intensity of work
- duration of rest
- number of work and recovery intervals
30
circuit training
- series of exercises at set station
- can be designed for any aspect of fitness
- number of stations
- duration of rest
- space and equipment
31
weight training
- develop muscular strength
- resistance exercises using free weights or fixed weights
- sets and reps
- 1 rep max
- if training muscular endurance - low weight high reps
- training strength - low reps high weight
32
1 rep max
maximum amount a performer can lift in 1 rep
33
sets
number of cycles of reps
34
reps
number of times you do an exercise
35
PNF
- proprioceptive neuromuscular facilitation
- passive stretching
- stretch position held by external factors - wall partner
- muscle is contracted isometrically for at least 10 seconds then relaxes then stretched again
- usually stretches further the second time
