3.2.1.2 - Preparation and Training Methods

Question 1

What is quantitative data?

Answer 1

Factual and numerical data.

→ Most fitness tests use quantitative data
e.g. bleep test
→ Results are compared to a standardised table
e.g. post match analysis

Question 2

What is qualitative data?

Answer 2

Subjective and based on feelings, emotions and opinions.

e.g. Borg scale

Question 3

What is the Borg scale?

Answer 3

→ a method of rating perceived exertion
→ how hard you feel your body’s working
→ 15-point scale
→ if you feel you’re working too hard; reduce intensity
→ if you’re finding it too easy; up the intensity

Question 4

What is objective data?

Answer 4

→factual,measureable

e.g. maximal tests (bleep test and wingate test)

Question 5

What is subjective data?

Answer 5

→personal opinions, beliefs
→predictive or estimated
e.g. Harverd step test

Question 6

What does validity consider?

Answer 6

Is it relevant?
Does it do what it set out to do?
Is the test sport specific?

Question 7

What is reliability?

Answer 7

Where results are consistent and can be repeated with the same outcome/accuracy.

Question 8

How can reliability be assured?

Answer 8

→Tester should be experienced
→Equipment should be standardised
→Sequencing of tests
→Repetition of tests to avoid human error

Question 9

What does a warm up do?

Answer 9

Prepares the body and has 3 stages.

Question 10

What is Stage 1 of a warm up?

Answer 10

Cardiovascular stage

Question 11

What does the cardiovascular stage of a warm up involve?

Answer 11

→ Increases HR and cardiac output
→ Vascular shunt - more blood is directed to working muscles
→ Increased oxygen uptake at the working muscles

Question 12

What is Stage 2 of a warm up?

Answer 12

Stretching/flexibility

Question 13

What does the stretching/flexibility stage of a warm up involve?

Answer 13

→ Stretching/flexibility exercises
→ Static stretching (can be active or passive)
→ Ballistic stretching (appropriate for dynamic and explosive activities)

Question 14

What is Stage 3 of a warm up?

Answer 14

Movement patterns

Question 15

What does the movement pattern stage of a warm up involve?

Answer 15

→ Sport-specific equipment is used
→ Movements that are sport-specific
e.g. variations of dribbling, passing, shooting, receiving

Question 16

What are the physiological effects of a warm up?

Answer 16

→ reduced injury
→ increased elasticity of muscle tissues
→ releases adrenaline(vasodilates capillaries)
→ increases oxygen delivery to working muscles
→ increases muscle temperature (meaning 02 dissociates from haemoglobin easier)
→ increases speed of nerve impulses (better reaction time)
→ efficient movement at joints (increased synovial fluid production)

Question 17

What does a cool down do?

Answer 17

→ keeps heart rate elevated
→ allows oxygen to be flushed through muscles, removing and oxidising any lactic acid that remains
→ allows the skeletal muscle pump to continue working, maintaining venous return
→ prevents blood from pooling (this could lead to us feeling faint+dizzy)
→ reduce impact of DOMS

Question 18

What does DOMS mean?

Answer 18

Delayed Onset Muscle Soreness

Tender and painful muscles 24-48 hours after exercise.
Structural damage happens to muscle fibres.
Occur during eccentric contractions due to weight/resistance training.

Question 19

What are the 5 principles of training?

Answer 19

S - specificity
P - progression
O - overload
R - reversibility
R - recovery

Question 20

What is specificity?

Answer 20

Training needs to be relevant for the chosen activity.

Relevant as far as:
→ same energy systems
→ same muscle fibre types
→ same skills
→ same movements

Question 21

What is progressive overload?

Answer 21

Gradually training harder as fitness improves.

→ progression of power; lift heavier weights
→ every week, weight lifted will increase
→ important not to overload too much too soon
→ risk of injury

Question 22

What is reversibility?

Answer 22

Known as ‘detraining’.

→ if training stops, adaptations will deteriorate
→ muscles will get smaller (muscular dystrophy)
→ muscle power, strength and endurance will all be affected

Question 23

What is recovery?

Answer 23

Rest is needed to allow the body to recover from training.

→ research suggests a 3:1 ratio
→ train hard for 3 days, rest for 1

Question 24

What is important to apply when improving performance?

Answer 24

FITT

F - frequency (train more often)
I - intensity (train harder)
T - time (increase time training)
T -type (make training relevant)

Question 25

What is periodisation?

Answer 25

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

Question 26

What cycles does periodisation divide training into?

Answer 26

Macrocycle
Mesocycle
Microcycle

Question 27

What is a macrocycle?

Answer 27

A long-term training plan with a long-term performance goal, often a single competition.

e.g. yearly/two yearly/4 yearly

Involves 3 distinct periods:
𝐏𝐫𝐞𝐩𝐚𝐫𝐚𝐭𝐢𝐨𝐧 𝐩𝐞𝐫𝐢𝐨𝐝
Consists of building up base levels of fitness and conditioning.
𝐂𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐢𝐯𝐞 𝐩𝐞𝐫𝐢𝐨𝐝
Consists of maintenance of fitness and refining skills techniques.
𝐓𝐫𝐚𝐧𝐬𝐢𝐭𝐢𝐨𝐧 𝐩𝐞𝐫𝐢𝐨𝐝
Active rest and recovery stage. Athlete to recharge physically and mentally.
Ensures an injury-free start to the season ahead.

Question 28

What is a mesocycle?

Answer 28

A goal-based block of training (4-12 weeks) with a particular focus.
e.g. sprinters may focus entirely on: power/speed/agility/flexibility

Question 29

What is a microcycle?

Answer 29

A description of one week or a few days of training that is repeated throughout the length of the mesocycle.
e.g. what a basketball player may do from Monday to Sunday, including rest days

Question 30

What is tapering?

Answer 30

A reduction in intensity prior to a major competition.
It occurs a few days beforehand.

→ allows for peak performance to occur (peaking)
→ important for coach to ensure peaking occurs in a certain time frame
→ athletes will benefit from removal of training-induced fatigue while avoiding reversibility.

Question 31

What is double periodisation?

Answer 31

When some athletes need to peak more than once in a season so they need to follow a double periodised year.
e.g. Middle distance runners such as Ben Connor - peak in winter during cross country season, then aim to peak again for track in summer.

Question 32

What is continuous training and what does it do?

Answer 32

Involves low intensity for long periods without rest.

→ develops aerobic power
→ develops stamina
places stress on aerobic system
→ improves cardiorespiratory system
→ increases ability to take up and use oxygen more effectively

e.g.running/swimming/cycling

Question 32

What are the 5 types of training methods?

Answer 32

Continuous
Fartlek
Interval
Circuit
Weight

Question 33

What is fartlek training and what does it do?

Answer 33

Speed play, the pace is varied.

→ engages both aerobic and anaerobic systems
→ intensity should start low and be built up
→ improves stamina + decreases recovery time
→ may be used if the demands of the game are always changing e.g. netball (sprint,jog,walk)
→ typically integrating sprints into slow runs
→ may involve changing terrains
→ should last around 40 minutes due to changing intensity

Question 34

What is interval training and what does it do?

Answer 34

Involves a series of high-intensity workouts interspersed with rest or relief periods.

→ improves anaerobic power
→ high intensity work that is followed by recovery

Question 35

What should be considered when planning an interval training session?

Answer 35

→ duration of the work interval
→ intensity of speed of the work interval
→ duration of recovery period
→ number of work intervals and recovery periods

Question 36

What is circuit training?

Answer 36

When athletes perform a series of exercises at a set of ‘stations’.
Arms, legs, aerobics etc

Question 37

What should be considered when planning a circuit?

Answer 37

→ number of stations
→ variety of stations
→ number of reps
→ time spent at each station
→ length of rest interval
→ appropriateness for the athletes sport

Question 38

What is weight training and what does it do?

Answer 38

Involves resistance exercises through the use of free weights.

→ develops muscular strength
→ training described as sets and repetitions

Question 39

What is a set?

Answer 39

The number of cycles of repetitions you do.

Question 40

What are repetitions?

Answer 40

The number of times you do a particular weight.

Question 41

What is vital to establish before designing a weight training programme?

Answer 41

One rep max.
The maximum amount a performer can lift in one repetition.

Question 42

How can you improve muscular endurance?

Answer 42

Low weight, high reps (50% 1RM)

Question 43

How can you improve muscular strength?

Answer 43

High weights, low reps (80-100% 1RM)

Question 44

What is proprioceptive neuromuscular facilitation?

Answer 44

An advanced stretching technique.
Muscles contract isometrically, for at least 10 seconds, then it is relaxed and then stretched again.

→ a form of passive stretching
→ stretch held by a wall or partner
→ it is the most effective form of flexibility training for increased range of movement

Question 45

What happens in the wingate test?

Answer 45

• On an ergometer
• Measures Anaerobic power (performers cycle fast as they can)
• Number of wheel turn counted
• Test usually taken over period of 30s, then performer will rest and may do it again
• Make it harder by adding more weight