2.2 preparation and training methods Flashcards
what are the principles of training
the basic building blocks of training programme design are called principles of training
specificity
training should be relevant and appropriate
progression
training demand should gradually increase over time to ensure performer adapts and improves
overload
training intensity should be above the performers comfort zone to place stress on the body and force adaptation
components to achieve overload
FITT -
frequency - how often
intensity - how hard it is
time - how long for
type - methord
reversibility
training must be maintained to prevent deterioration in performance
variance
training includes a range of exercises and activities
what is adaptation
a physiological change in response to training increase RBC production
periodisation
is the organised division of training into specific goal and time frames
macro cycle
long term training plan typically 1 year training centre
meso cycle
is a mid term training plan over 4-16 weeks mid term goal
micro cycle
short term training plan over 1-3 weeks short term goals
tapering
maintaining the intensity but decreasing the volume of training by one third but keeping the intensity the same
buffering capacity
the amount of acid to have before it changes by 1 ph
continuous training
low to moderate intensity work for prolonged periods
60-80% of HR
20-80 mins
HIIT High intensity training
repeated bouts of high intensity work
80-95 % HR
5 seconds - 8 minutes
with 1:1 recovery 50% HR
cardiac hypertrophy
training induced enlargement of the heart increasing ventricular contractions
blood viscosity
thickness and stickiness of the blood
CHD
narrowing of the corny arteries
vo2 max
the amount of o2 used for the total amount of o2 inspired
tesing vo2 max test ammount
4
cooper run
mark out a track and measure its distance
complete as many laps as possible in 12 minutes multiply the no. laps by the distance per lap compare the data
cooper run ADV
large groups
simple test
cheap
cooper run DAV
cant be done with the elderly
prediction of vo2 max
not sport specific
direct gas analysis
continuous exercise at progressive intensity mask work to measure the o2 and co2 performed until exhaustion
direct gas analysis ADV
accurate measure
performed with a range of exercises (sport specific)
direct gas analysis DAV
exhaustion
cant be used with elderly
specialist equipment
queens collage step test
continuous stepping on a box for 3 minutes in time to a metronome HR measured right after compare to normal data
queens collage step test ADV
sub maximal test
simple test
cheap to conduct
queens collage step test DAV
prediction of vo2
not sport specific
NCF - multi stage fitness test (bleep test)
20 m shuttles progressive intensities
performed until exaughstion
NCF - multi stage fitness test (bleep test) ADV
good for large groups
simple test
cheap to conduct
NCF - multi stage fitness test (bleep test) DAV
prediction of Vo2 max
dependent on motivation
not sport specific
vo2 max training adaptations
adaptations you get when training at intensity
cardiac hypertrophy increase
stronger heart
blood vessel elasticity increase
larger sa at the alveoli
blood plasma increase
reasting BR decrease
RBC/HB count
more o2 transported in the blood
capillarisation more capillaries
SA increase for gas exchange OBLA delayed
training method to improve vo2 max amount
3
continous training
slow to moderate exercise for a long period 60 - 80% HR Max
Fartlek
different terrains at different intensities
HIIT training
periods of work followed by periods of recovery 20 - 60 mins
80 - 95% of max HR
recovery 40-50% of max HR
types of strength ammount
5
static
force applied without movement
dynamic
force applied against resistance with movement
maximum
maximum force applied against a resistance in singular contraction
explosive
maximum force applied against a resistance in a series of rapid contraction
strength endurance
ability to sustain contractions against a resistance for long periods
peak strength male age
18 - 30
peak strength female age
16 - 25
why do males have larger cross sectional area
testosterone
strength test amount
4
UK abdominal curl test
continuous sit ups performed timed to audio at progressive intensities
UK abdominal curl test ADV
large groups can perform
abdominals isolated
simple cheap equipment
UK abdominal curl test DAV
isolated
technique needed
not specific
one rep max test
pick a gym equipment gradually increase the weight until you can only complete one rep
one rep max test ADV
easy procedure
can test most muscle groups
one rep max test DAV
difficult to isolate muscles
proper technique necessary
can lead to injury
vertical jump test
mark highest point reached flat footed then mark height when jumping
compare to data
use wall mounted vertical jump
vertical jump test ADV
easy
can be done alone
vertical jump test ADV
isolated to legs
cant isolate one muscle
grip strength dynamometer
set to 0 bring arm above head bring down to the side while squeezing maximally
3 attempts per hand
compare results
grip strength dynamometer ADV
simple objective
inexpensive
quite accurate
grip strength dynamometer DAV
isolated test
not sport specific
strength endurance
1:1
15-30 reps
3-6 sets
50-75% of 1 RM
explosive strength
1:2
8 reps
4 sets
85- 100% of 1RM
maximum strength
1:3
12 reps
4 sets
75-85% of 1RM
weight training session
use free standing weights or resistance machines
multi gym training
multi use machine for exercise like a bull worker
space efficient
cant improve all sporting movement
plyometric training
series of explosive exercises to improve the speed at which muscles contract
1:3 work recovery ratios
circuit training
range of exercise stations arranged in order to work different muscles like pull ups press ups ect
what is flexibility
range of motion around a joint
types of flexibility ammount
4
static
no movement
static active
the performers move their joint to past its full range and hold it
static passive
partner moves your joint to past its full range of motion an holds it
dynamic
range of motion about a joint in relation to movement
javelin throw at the shoulder
factors affecting flexibility
age
gender
length and elasticity of surrounding tissues
type of joint
measuring flexibility amount
2
sit and reach
feet on a box reach up measure distance reached on the box
sit and reach ADV
easy to administer
cheap accessible equipment
sit and reach DAV
only lower back
not sport specific
goniometry
360 degree protractor held on the axis of rotation
goniometry ADV
any joint measured
valid and accurate
goniometry DAV
difficult to rotation axis
training required to be accurate
training flexibility ammount
5
static stretching
lengthening of the muscles and tissues beyond the point of resistance
static stretching ADV
increases ROM
appropriate for someone with poor ROM
static stretching DAV
Adaptation can be slow
avoid in a warm up
isometric stretching
What it is: You tense the muscle while in a static stretch — holding a position against resistance without moving.
isometric stretching ADV
Builds strength and flexibility.
PNF (proprioceptive neuromuscular facilitation )
Involves contracting and relaxing the muscle during a stretch, often with a partner
isometric stretching DAV
Higher risk of injury if done incorrectly.
PNF (proprioceptive neuromuscular facilitation ) ADV
Very effective.
PNF (proprioceptive neuromuscular facilitation)DAV
Needs a partner and can be uncomfortable.
ballistic stretching
Ballistic stretching uses fast, bouncing movements to push the body beyond its normal range of motion
dynamic streching
Dynamic stretching involves controlled, active movements that take the joints and muscles through their full range of motion. It mimics the movements of the activity or sport you’re about to perform,
dynamic stretching ADV
making it ideal for warm-ups
dynamic stretching DAV
Less effective for long-term flexibility compared to static or PNF
ballistic stretching ADV
Can increase flexibility quickly (but only in specific contexts)
ballistic stretching DAV
