Preparation and Training Methods - E.P

Question 1

What is quantitative data?

Answer 1

Factual, numerical data.
Cooper 12 minute run –> distance in m

Question 2

What is qualitative data?

Answer 2

Subjective. Feelings, emotions and opinions.
Borg scale measured how you feel / rating perceived exertion.

Question 3

What is objective data?

Answer 3

Facts and is measurable.
Fitness tests.
Reliable.

Question 4

What is subjective data?

Answer 4

Involves opinion, assumptions, interpretations.

Question 5

What is validity?

Answer 5

Test actually measures what is sets out to do.
- Relevant? e.g. sit and reach only tests lower body.
- Sport-specific? e.g. multi-stage fitness test not relevant to swimmers.

Question 6

What is reliability?

Answer 6

The test can be repeated accurately with consistent results.
- Tester should be experienced.
- Standardised equipment.
- Sequencing of tests.
- Repetition to avoid human error.

Question 7

What is the first stage of a warm-up?

Answer 7

Cardiovascular exercise.
Jogging to gently increase heart rate.

Question 8

What is the second stage of a warm-up?

Answer 8

Stretching/flexibility.
Especially with joints and muscles that will be most active.

Question 9

What are the 2 types of stretching?

Answer 9

1. Static stretching –> not moving.
2. Ballistic stretching –> performing stretch with swinging or bouncing movements to push body part even further.

Question 10

What are the 2 types of static stretching?

Answer 10

1. Active stretching –> working on one joint, pushing it beyond its point of resistance.
2. Passive stretching –> stretch with help of an external force like partner or gravity or wall.

Question 11

What is the third stage of a warm-up?

Answer 11

Movement patterns similar to sport.
Shooting in basketball.
Dribbling in football.

Question 12

What are the physiological effects of a warm-up?

Answer 12

1. Reduce possibility of injury –> increase elasticity of muscle tissue.
2. Release adrenaline to increase heart rate –> more oxygen.
3. Muscle temperature increases –> more oxygen dissociation.
4. Efficient movement at joints –> more synovial fluid.
5. Increase in speed of nerve impulse –> quicker reaction times.

Question 13

What is a cool-down?

Answer 13

Light exercise to keep heart rate elevated.
Keeps blood flow high –> oxygen to muscles –> removing and oxidising lactic acid.

Question 14

What are the principles of training?
Acronym

Answer 14

Specificity
Progression
Overload
Reversibility
Recovery

SPORR

Question 15

What is specificity? Principles of training

Answer 15

Training is relevant to chosen activity.
- energy system
- muscle fibre type
- skills and movement
- intensity and duration

Question 16

What is progressive overload? Principles of training

Answer 16

Gradually trains harder as fitness improves.
e.g. heavier weights throughout training programme.
Gradually increase –> reduces risk of injury.

Question 17

What is reversibility? Principles of training

Answer 17

Detraining
If training stops, adaptations that have occured deteriorate.
Adaptations - changes as a result of training.

Question 18

What is recovery? Principles of trainnig

Answer 18

Rest days needed for body to recover.
3:1 ratio.
Train 3 days, rest 1 day.

Question 19

What are FIIT principles?

Answer 19

Frequency - train more often.
Intensity - train harder.
Time - time spent training increases.
Type - relevant to activity.

Question 20

What is periodisation?

Answer 20

Dividing the training year into specific sections for a specific purpose.
Dividing a year into cycles.

Question 21

What are the 3 types of cycles?

Answer 21

Macrocycle
Mesocycle
Microcycle

Question 22

What is a macrocycle?

Answer 22

Big period –> long-term performance goal.
- length of season or 4 years (Olympics)

Question 23

What are the 3 distinct periods in a macrocycle?

Answer 23

1. Preparation period - general conditioning and developing fitness levels.
2. Competition period - skills and techniques are refined. Fitness maintained.
3. Transition period - end of season with rest and recovery.

Question 24

What is a mesocycle?

Answer 24

A 4-12 week period of training with a particular focus.
- e.g. on power or speed

Question 25

What is a microcycle?

Answer 25

1 week or a few days. Repeated throughout length of mesocycle. e.g. what a player will do on a day to day basis. Monday strength conditioning, tuesday cardio.

Question 26

What is tapering?

Answer 26

Reducing the volume and or intensity of training prior to competition. Prepares athlete physically and mentally for big event. + allows for peaking.

Question 27

What is peaking?

Answer 27

Planning and organising training so a performer is at their peak for a major competition.

Question 28

What is double periodisation?

Answer 28

Some sports need more than one peak per season. e.g. football player peak in club final but also later in country match.

Question 29

What is continuous training?

Answer 29

Developing aerobic power. Low-intensity exercise for long period of time without rest. e.g. swimming, jogging, cycling. Develops stamina and places stress on aerobic system so --> better ability to use oxygen.

Question 30

What is fartlek training?

Answer 30

Swedish word - 'speed play'. Pace of the run is varied so both aerobic and anaerobic system is used. - Improve stamina and recovery time. - Beneficial to games player who use both systems. Demans always changing. - Integrating sprints into workout and slow jobs. Or uphill/ different terrains.

Question 31

What is interval training? When planning, what should be considered?

Answer 31

To improve anaerobic power. Periods of high intensity followed with recover periods. When planning, consider: - Duration of work interval - Intensity of work interval - Duration of recovery - Number of work and recover periods.

Question 32

What is circuit training?

Answer 32

Series of exercises at stations. - Number and variety of stations. - Number of repetitions or time spent. Can be used for whole body conditioning. Easily adapted to activity.

Question 33

What is weight training?

Answer 33

Develop muscular strength. Series of resistance exercises through free weights or fixed weight machines.

Question 34

What are reps and sets? What is 1 rep max?

Answer 34

Repetitions - number of times you do an exercise. Sets - number of cycles of reps. The maximum amount a performer can lift in one repetition. Muscular strength --> high weight, low rep. Muscular endurance --> low weight, high rep.

Question 35

What is proprioceptive neuromuscular facilitation? Form of ___

Answer 35

Advanced stretching technique. Form of passive stretching. - Muscle is isometrically contracted, relaxes, stretched again, going further the second time.