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PE anatomy and physiology > Preparation and training methods > Flashcards

Preparation and training methods Flashcards

(59 cards)

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1
Q

Quantitative data definition-

A

Data containing numerical information

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2
Q

Qualitative data definition-

A

Non numerical data that looks at feelings, opinions and/or emotions

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3
Q

Subjective data definition-

A

Information based upon personal opinions, assumptions, interpretations and/or beliefs

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4
Q

Objective data definition-

A

Information based upon facts and is measurable

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5
Q

Validity definition-

A

When a test measures what it claims to measure

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6
Q

Reliability definition-

A

Test results are consistent when repeated and outcomes of the test stay the same

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7
Q

What must be taken into account to ensure reliability?

A

-The tester should be experienced
-The equipment should be standardised
-The motivation of the participant
-Tests should be repeated to avoid human error

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8
Q

Why should we warm up?

A

-For physical and mental readiness
-To reduce the risk of injury

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9
Q

What are the three stages of a warm up?

A

-Cardiovascular exercise (pulse raiser)
-Stretching
-Sport-specific movement patterns

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10
Q

Effects of a pulse raiser on the body-

A

-Gently increases heart rate
-Increases cardiac output (HR x SV)
-Increases breathing rate
-Directs more blood to working muscles (vascular shunt)

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11
Q

Ultimate aim of a pulse raiser-

A

To increase the volume of oxygen being delivered to the muscles

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12
Q

Static stretching definition-

A

Stretching while not moving - can be active or passive

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13
Q

Ballistic stretching definition-

A

Stretching with swinging or bouncing movements to push the body part even further

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14
Q

Effects of stretching during warm up on the body-

A

-Increases range of motion at the joints
-Increases the ease with which muscles can be extended
-Reduces risk of injury

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15
Q

Physiological effects of a warm up-

A

-Reduces possibility of injury
-Increased heart rate and increased oxygen transported to correct parts of body
-Efficient movement at joints through production of synovial fluid
-Increased muscle temperature
-Increase in the speed of nerve impulse conduction
-Psychological preparation e.g. mental rehearsal

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16
Q

How does warming up reduce the possibility of injury?

A

It increases the elasticity of muscle tissue

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17
Q

Effect on body of muscle temperature increasing during a warm up-

A

It enables oxygen to dissociate more easily from haemoglobin and allows for an increase in enzyme activity which makes energy readily available through better chemical reactions

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18
Q

Effect on performance of an increase in the speed of nerve impulse conduction during a warm up-

A

It allows us to be more alert which improves reaction time

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19
Q

What does a cool down involve?

A

Some form of light exercise

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20
Q

Purpose of a cool down in relation to lactic acid removal-

A

It keeps the heart rate elevated, in order to keep blood flow high and allow oxygen to be flushed through the muscles. This removes and oxidises any lactic acid that remains

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21
Q

Purpose of a cool down in relation to the skeletal muscle pump-

A

It allows the skeletal muscle pump to keep working which maintains venous return and prevents blood from pooling in the veins

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22
Q

Effects of blood pooling-

A

Fainting, dizziness and occasionally a loss of consciousness

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23
Q

Purpose of a cool down in relation to DOMS-

A

Can limit the effect of DOMS

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24
Q

What is DOMS and what are the characteristics of it?

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A

Delayed Onset of Muscle Soreness- characterized by tender and painful muscles often experienced 24-48 hours after heavy exercise

25
Name the principles of training-
Specificity Progressive Overload Reversibility Recovery
26
Specificity definition-
Making sure the training is relevant to your chosen activity i.e. same energy system, types of muscle fibre, skills and movements
27
Progressive overload definition-
Gradually training harder so your progress doesn’t plateau
28
Why does progressive overload need to be gradual?
To reduce the risk of injury and allow the body time to adapt
29
Reversibility definition-
If training stops then the adaptations achieved through regular training will deteriorate
30
Recovery definition-
Rest days are needed to help the body recover
31
What does FITT stand for in progressive overload?
Frequency Intensity Time Type
32
Periodisation definition-
Dividing the training year into specific sections for a specific purpose
33
Macrocycle definition-
Period of training involving a long-term performance goal
34
Preparation period definition-
Similar to pre-season training where fitness is developed
35
Competition period definition-
The performance period where skills and techniques are refined
36
Transition period definition-
The end of the season where rest and recovery takes place
37
Mesocycle definition-
Usually a 4-12 week period of training with a particular focus
38
Microcycle definition-
The description of a week or a few days of training sessions
39
Tapering definition-
Reducing the volume and or intensity of training prior to competition
40
Peaking definition-
Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition
41
Double periodisation definition-
Organising a training regime so you can peak twice a season
42
What is continuous training?
Exercising at a steady workload, with no breaks or rest periods for an extended period of time
43
Benefits of continuous training-
Aerobic fitness is improved which can improve other body systems such as cardiovascular health, it can be done with little or no equipment so is cheap to participate in, it is simple to carry out
44
Problems of continuous training-
It can become repetitive and therefore participants may get bored, injuries are more common due to the repetitive motion and movement of joints and muscles, does not suit all sporting type
45
What is circuit training?
Usually involves various exercises that are repeated at different stations in a circuit
46
Benefits of circuit training-
Difficulty levels can be tailored to the participants and their needs/age/fitness levels, the circuit can be altered to train different components, it is easy to monitor and change by altering the work : rest ratio
47
Problems of circuit training-
Requires a large space to set up a range of workout stations, specialist equipment may be required
48
What is fartlek training-
Running at different paces, often over different terrains for an extended period of time
49
Benefits of fartlek training-
More varied than continuous training, this can be adapted to suit the individual needs and fitness of a performer
50
Problems of fartlek training-
Intensity changes mean that the participant must be highly motivated for high intensity intervals, it is hard to assess whether participants are performing at the correct intensity
51
What is interval training?
A series of periods of work alternated with periods of rest
52
Benefits of interval training-
Quick and easy to set up and can be done anywhere, no need for specialist equipment, both aerobic and anaerobic energy systems can be worked
53
Problems of interval training-
High motivation is needed for high intensity interval training (HIIT), injury can occur if rest intervals are not properly timed and adhered to
54
What is weight training?
Involves lifting a weight - body weight, free weights or resistance machines
55
Benefits of weight training-
Easily adapted to specific training needs and fitness, variety of weight training methods (free weights, resistance machines) prevents boredom in training, strength and power are improved
56
Problems of weight training-
Injury can occur if correct techniques are not used or too heavy weights are trained with, often an additional person is needed as a spotter, can require specialist equiptment
57
What is pnf training?
A form of passive stretching where the stretch position is held by something other than the agonist muscles
58
Benefits of pnf stretching-
Increase ROM, boost muscle flexibility, boost muscle strength
59
Problems of pnf stretching-
Can put more stress on the targeted muscles and tissues, which can increase the risk of injury

PE anatomy and physiology (3 decks)

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