3.2.1.2 - Preparation and Training Methods Flashcards
(complete)
What is quantitative data?
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
What is qualitative data?
Subjective and based on feelings, emotions and opinions.
e.g. Borg scale
What is the Borg scale?
→ 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
What is objective data?
→factual,measureable
e.g. maximal tests (bleep test and wingate test)
What is subjective data?
→personal opinions, beliefs
→predictive or estimated
e.g. Harverd step test
What does validity consider?
Is it relevant?
Does it do what it set out to do?
Is the test sport specific?
What is reliability?
Where results are consistent and can be repeated with the same outcome/accuracy.
How can reliability be assured?
→Tester should be experienced
→Equipment should be standardised
→Sequencing of tests
→Repetition of tests to avoid human error
What does a warm up do?
Prepares the body and has 3 stages.
What is Stage 1 of a warm up?
Cardiovascular stage
What does the cardiovascular stage of a warm up involve?
→ Increases HR and cardiac output
→ Vascular shunt - more blood is directed to working muscles
→ Increased oxygen uptake at the working muscles
What is Stage 2 of a warm up?
Stretching/flexibility
What does the stretching/flexibility stage of a warm up involve?
→ Stretching/flexibility exercises
→ Static stretching (can be active or passive)
→ Ballistic stretching (appropriate for dynamic and explosive activities)
What is Stage 3 of a warm up?
Movement patterns
What does the movement pattern stage of a warm up involve?
→ Sport-specific equipment is used
→ Movements that are sport-specific
e.g. variations of dribbling, passing, shooting, receiving
What are the physiological effects of a warm up?
→ 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)
What does a cool down do?
→ 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
What does DOMS mean?
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.
What are the 5 principles of training?
S - specificity
P - progression
O - overload
R - reversibility
R - recovery
What is specificity?
Training needs to be relevant for the chosen activity.
Relevant as far as:
→ same energy systems
→ same muscle fibre types
→ same skills
→ same movements
What is progressive overload?
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
What is reversibility?
Known as ‘detraining’.
→ if training stops, adaptations will deteriorate
→ muscles will get smaller (muscular dystrophy)
→ muscle power, strength and endurance will all be affected
What is recovery?
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
What is important to apply when improving performance?
FITT
F - frequency (train more often)
I - intensity (train harder)
T - time (increase time training)
T -type (make training relevant)
What is periodisation?
Dividing the training year into specific sections for a specific purpose.
What cycles does periodisation divide training into?
Macrocycle
Mesocycle
Microcycle
What is a macrocycle?
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.
What is a mesocycle?
A goal-based block of training (4-12 weeks) with a particular focus.
e.g. sprinters may focus entirely on: power/speed/agility/flexibility
What is a microcycle?
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
What is tapering?
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.
What is double periodisation?
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.
What are the 5 types of training methods?
Continuous
Fartlek
Interval
Circuit
Weight
What is fartlek training and what does it do?
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
What is interval training and what does it do?
Involves a series of high-intensity workouts interspersed with rest or relief periods.
→ improves anaerobic power
→ high intensity work that is followed by recovery
What should be considered when planning an interval training session?
→ duration of the work interval
→ intensity of speed of the work interval
→ duration of recovery period
→ number of work intervals and recovery periods
What is circuit training?
When athletes perform a series of exercises at a set of ‘stations’.
Arms, legs, aerobics etc
What should be considered when planning a circuit?
→ number of stations
→ variety of stations
→ number of reps
→ time spent at each station
→ length of rest interval
→ appropriateness for the athletes sport
What is weight training and what does it do?
Involves resistance exercises through the use of free weights.
→ develops muscular strength
→ training described as sets and repetitions
What is a set?
The number of cycles of repetitions you do.
What are repetitions?
The number of times you do a particular weight.
What is vital to establish before designing a weight training programme?
One rep max.
The maximum amount a performer can lift in one repetition.
How can you improve muscular endurance?
Low weight, high reps (50% 1RM)
How can you improve muscular strength?
High weights, low reps (80-100% 1RM)
What is proprioceptive neuromuscular facilitation?
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
What happens in the wingate test?
- 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
What is continuous training and what does it do?
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
