Preparation and training methods Flashcards
(16 cards)
What are the different types of data?
> Qualitative - Descriptive and looks at the way people think and feel.
Quantitative - Can be written down and measured with numbers.
Objective - Involves facts and measurable.
Subjective - Involves opinions.
What does the warm up consist of?
> The 1st stage is some kind of cardiovascular exercise such as jogging, gently increasing your heart rate.
The 2nd stage is stretching and flexibility. The types of stretching are:
- static - stretching while not moving
- active - working on 1 joint pushing it past its point of resistance
- passive - stretch occurs with the help of an external force
- ballistic - stretching with a swinging or bouncing motion
The 3rd stage should involve movement patterns that relate to your chosen exercise.
Name some physiological effects of a warm up.
> Reduces possibility of injury
Release of adrenaline will increase heart rate
Muscle temperature increases
Increased speed of nerve impulse conduction
Efficient movement
Allows for rehearsals of movement
Mental rehearsal
Supplies an adequate blood flow back to the heart
What does the warm up consist of?
> A cool down takes place at the end of the exercise
It consists of some light exercise to keep the heart rate elevated.
This allows oxygen to be flushed through the muscles removing any lactic acid.
It will also help to prevent DOMS (delayed onset of muscle soreness).
What are the principals of training and what do they do?
SPORR
> Specificity - your training you do is relevant to your chosen activity.
Progressive overload - the performer gradually trains harder throughout there training program
Reversibility - if training stops then the adaptations that have occurred will deteriorate
Recovery - rest days are needed to allow the body to recover after exercise and allow adaptations to take place.
What are the FITT principles and what do they do?
> Frequency - how often you train
Intensity - to improve you must train harder
Time - time spent training needs to gradually increase
Type - using different types of exercises maintains motivation
What is periodisation? And what are the 3 cycles within it?
> It divides the training year into specific sections for a specific purpose.
Macrocycle, Mesocycle and Microcycle
What are the 3 cycles?
1) Macrocycle - the “big” period and involves a long term performance goal.
> Preparation period - involves general conditioning and the development of fitness levels.
> Competition period - the performer refines skills and techniques and maintains fitness levels
> Transition period - allows the athlete to recharge physically and mentally
2) Mesocycle - usually 4 - 12 weeks of training with a particular focus. Eg a sprinter may focus on power, reaction time and speed.
3) Microcycle - is a description of a few days to 1 week of training repeated throughout the mesocycle.
What is tapering and peaking?
Tapering - reducing the volume and or intensity of training prior to competition
Peaking - planning and organising training so a performer is at their peak, both physically and mentally, for a major competition.
There are 6 different training methods what are they and what do they involve?
> Continous training > Fartlek training (speed play) > Interval training > Circuit training > Weight training > PNF
Continous training
> Works on developing aerobic power
Low intensity exercise for long periods
Develops stamina
Improves cardiovascular and respiratory systems
Beneficial to endurance athletes
Fartlek training
> The pace of the run is varied to stress both the aerobic and anaerobic respiratory systems
Demanding training method and will improve stamina and recovery times
Typical session will last about 40 mins
Beneficial to games players
Interval training
> Used by elite athletes to improve anaerobic power
> High intensity periods are followed by periods of rest
Circuit training
> A series of exercise at set stations
The same body part should not be exercised continuously to allow for recovery time
Used by any athletes as it can be adapted to suit their needs for their chosen activity
Weight training
> Used by anyone to develop muscular strength
> Resistant exercise through the use of weights
PNF (proprioceptive neuromuscular facilitation)
> Advanced stretching technique
The position is held by using a apparatus
Increases range of movement
Isometrically contracted for a period of at least 10 secs
It then relaxes and is stretched again
Can be used by any athletes to improve flexibility.
