Preparation And Training Methods Flashcards
(89 cards)
1
Q
Cardio-respiratory
A
Ability to delay the onset of fatigue
2
Q
Cardio-respiratory methods of training
A
Continuous
Fartlek training
3
Q
Strength
A
Force with which a muscle can contract
4
Q
Explosive strength
A
Rapid contraction of a muscle to achieve maximum generation of force
5
Q
Dynamic strength
A
Repeated contraction and relaxation of a single muscle
6
Q
Static strength
A
Holding a body part in a static position
7
Q
Methods of training to improve strength
A
Circuits
Weights
Isometric training
8
Q
Methods of training to improve muscular endurance
A
Weights
Circuits
9
Q
Muscular endurance
A
Ability of a muscle to repeat muscular contractions
10
Q
Speed
A
Time taken to move the body/body part
11
Q
Methods of training to improve speed
A
HIT
Intermittent
Fartlek training
SAQ training
12
Q
Methods of training to improve power
A
Plyometrics
Weights
13
Q
Power
A
Work done per unit of time/force linked with speed
14
Q
Flexibililty
A
Range of movement about a joint
15
Q
Methods of stretching
A
Active
Passive
Static/PNF
Ballistic
16
Q
Active stretching
A
Holding a stretched position by contraction of your own agonistic muscles
17
Q
Passive stretching
A
Stretch position being held by something other than the agonistic muscles
18
Q
Static/PNF stretching
A
Stretching to limit of range and then isometrically contracting the stretched muscles
19
Q
Ballistic stretching
A
Movement to ‘bounce’ in and out of a stretch
20
Q
Body composition
A
Amount of lean body tissue to fat in our bodies
21
Q
Healthy amount of fat for a man
A
Between 15-18%
22
Q
Healthy amount of fat for a woman
A
20-25%
23
Q
Training method to improve body composition
A
Continuous
24
Q
Agility
A
Ability to move and change direction and position of the body quickly and effectively under control
25
Agility
Ability to move and change direction and position of the body quickly and effectively under control
26
Method of training to improve agility
SAQ training
27
Static balance
Ability to maintain stable at equilibrium/COG over base of support
28
Method of training to improve static and dynamic balance
Core stability
29
Dynamic balance
Ability to maintain balance under changing conditions of movement and position
30
Co-ordination
Effective interrelationship of commands from the central nervous system linked to the responses form the muscle motor units required to achieve movement
31
Reaction time
How quickly your brain can respond to a stimulus and initiate a response
32
Continuous training
Targets aerobic system by working continuously at the same intensity
Exercise within ATZ and 20-60 mins
33
Benefit of continuous training to a games player
Develop aerobic fitness
Increase VO2 max
Increase anaerobic threshold
Speeds up EPOC
Good as a pulse raiser within warm up
34
Anaerobic threshold
Point before you get tired
35
Limitations to a games player of continuous training
Football played at various intensities
No improvement in speed and agility - vital components in game
Within games - no continuous running for long periods of time
Medium to low intensity - negative impact on FTMF
36
Fartlek training
Working at different intensities/speeds across different terrains
37
Benefits to a games player of Fartlek training
Replicates the different demands/intensities of games players
Training allows different energy systems to be stressed
Physiological adaptations from the training to improve the game
38
Interval
Pre-determined periods of activity followed by periods of rest
39
Example of distance, intensity, reps, sets and recovery for interval training to improve speed
40m @ 100% MHR x 5 reps x 1 set, 4 mins recovery
40
Example of distance, intensity, reps, sets and recovery for interval training to improve aerobic
800m @ 80% MHR x 6 reps x 1 set, 2 mins recovery
41
Circuit
series of exercises performed at stations one after the other
42
what do the energy systems targeted by circuit training depend on?
intensity
duration
43
weight training
lifting weights to provide resistance to muscles
44
how to overload for weight training
increasing weight, reps, sets, reducing recovery time
45
muscular strength sets and reps for weight training
weight close to max
reps low
full recovery 3-4 minutes
80-100% x 1-6 reps x 3 sets, 3-4 mins recovery
46
muscular power sets and reps for weight training
weight slightly less than MS allowing for increased speed in lifts
full recovery of 3-4 mins
70-90% 1RM x 1-8 reps x 3 sets, 3-4 recovery
47
muscular endurance sets and reps for weight training
weight must be light to allow high number of reps and sets
recovery time reduced to constantly stress the working muscles
e.g. 50-60% 1RM x 10-20 reps x 4 sets, 1-2 mins recovery
48
isometric training
no movement at muscle or joint
49
plyometric
working explosively at maximal intensity
50
overload for plyometric training
maximum intensity work of up to 10 seconds with full recovery
51
core stability
capacity of muscles of the torso/trunk/central core to stabilise body during movement and assist with maintenance of posture and balance
52
how does good core stability help to reduce injury
enables body to withstand larger forces
helps to maintain good posture during movement
reduces stress placed on spine
muscles work effectively and avoids overuse injuries
53
active stretching
hold stretched position by contraction of your own agonistic muscles
54
passive stretching
stretch position being held by something other than agonistic muscles
55
static stretching
stretching to limit of range and then isometrically contracting stretched muscles
56
ballistic stretching
using movement to bounce in and out of a stretched position
57
what can flexibility/mobility training help to improve
flexibility
joints and impact on from training
ligaments and tendons
improve technique
lead to increase in speed and power
can help to prevent injury/avoid reoccurrence of injury
58
HIIT
exercise consisting of repeated bouts of high intensity work performed above the lactate threshold interspersed with periods of low intensity or complete rest
59
3 ways to overload
frequency
intensity
duration
60
periodisation
training plan which divides the available training time into manageable segments
61
single periodised year
one competitive season
62
double periodised year
two competitive periods
63
3 types of cycles
macrocycle
microcycle
mesocycle
64
macrocycle
overall training period
year or two
specific outcome goal
big competition e.g. olympics
65
mesocycle
anywhere from 2-8 weeks
own goal/aim
66
4 different mesocycles
preparation phase
competition phase
competitive phase
recovery/transition phase
67
preparation phase
pre season
high volume of lower intensity work
68
competition phase
quality rather than quantity
increased intensity of training from phase 1
strength and speed work
69
competitive phase
develop optimal competition performance
taper training
volume of training decreases but intensity increases
focus on short duration maximum intensity
70
recovery/transition phase
out of season
complete reduction in training intensity
no risk of overtraining or injury
71
microcycle
generally up to 7 days containing each training unit/session
72
benefits of using periodisation when designing training programme
timing - ensure optimal physiological peak is reached at correct time
specificity - specific performance component
variance - maintain motivation and avoid boredom
double periodisation - peak for a qualifying round and the championships
73
altitude training
training at over 2000m above sea level
enhance performance in endurance athletes
74
what does altitude training process involve
acclimatisation - difference between training and competition environment. arriving several days before competition for body to adjust to environment
primary training - hard training
recovery phase - allow adaptations to occur as reduce intensity
75
benefits of altitude training
increase release of EPO - stimulates RBC production
increase O2 carrying capacity of blood - inevitable improves aerobic performance
increases muscle capilliarisation
increase in muscle Myglobin
increase muscle buffering capacity - buffer to blood lactate
76
disadvantages of altitude training
hypoxia
lower pO2 - lower % saturation of haemoglobin
training intensity reduced - lossess in fitness - i.e. loss in VO2 max
lower cardiac output
decrease in alkaline reserve
expensive
temporary benefits - 28 days
travel time
altitude sometime causes sickness
77
thermoregulation
process of maintaining body temperature at 37 degrees
78
hypothalmus
receives information from thermoreceptors regarding temperature when training in different climates
79
what does the hypothalmus control
vasoconstriction and dilation of vessels
sweat glands
erector pili muscles
skeletal muscle
adrenal gland
cooling methods - conduction, convection, evaporation and radiation
80
avenues for loss of body heat
radiation - 65% this way
evaporation - 85% through sweating
conduction - 2% this way
convection - 10-15%, wind chill factor
81
temperature's impact on performance
increased core body temperature - hyperthermia -- decreased muscle contraction efficiency to technique can deteriorate, earlier shift from aerobic to anaerobic, decrease in blood flow to heart
dehydration - decrease in VO2 max
82
strategies to combat effects of temperature on performance
acclimatisation - can take 7-10 days
conditioning - fitter athletes suffer less
pre-hydration before and rehydration after
wear light weight, light coloured clothes made of fluid wicking fibres help increase evaporation and cool the body
consider time you train
wear sunscreen
83
heat acclimatisation
helping athlete bridge difference between training and competition environment
arriving several days early - body adjust to new environment
physiological adaptive responses that improve heat tolerance and enables athlete to perform in hot conditions
84
goal setting
process of setting targets to achieve
85
benefits to performer and training of goal setting
directing attention ensuring learning focused
regulating amount of effort - practice planned and structured
effort is sustained until goal reached
motivating individuals to develop variety of strategies to reach goals
specific evaluation and feedback
86
types of goals
outcome goals
performance goals
process goals
87
outcome goals
goals that directed towards an end result of the sport/event
e.g. winning a match
88
performance goals
goals directed towards end performance
compared to previous performances
e.g. athlete's PB
89
process goals
goals directed towards improvement of skill/aspect of performance
e.g. improving running efficiency by correct shoulder movement in sprinting
