3.2.1.2 Preparation and training methods in relation to maintaining physical activity and performance part 2

Question 1

training year divided…

Answer 1

3 periods

1. microcycle
2. mesocycle
3. macrocycle

manipulate these = maximise effectiveness of training

Question 2

microcycle

Answer 2

shortest, last 1 week

improvement of 1 skill/performance area

Question 3

mesocycle

Answer 3

next longest
multiple microcycles
1 month (4-6 weeks)
improvement particular skills

Question 4

macrocycle

Answer 4

longest period
1 year/longer
achievement of long term goals e.g Olympics

1. preparation period- general conditioning/fitness levels
2. competition period- refine skills/technique maintain fitness
3. transition period - rest/recovery, recharge physically/mentally injury free start

Question 5

tapering

Answer 5

purposely reducing training before competition

decrease significant training 5 days before comp - mental prep, carb loading injury prevention

Question 6

peaking

Answer 6

peak of performance (physically/mentally)

at peak at point of major comp = best = win

Question 7

periodisation

Answer 7

training organised into blocks
each block = particular focus
athlete -use periodisation to try to peak at certain points

dividing the training year into specific section for specific purpose

Question 8

training methods

Answer 8

specific training forms = aim to improve component of fitness improve skill/fitness for sport

1. HIIT (anaerobic power)
2. continuous (aerobic)
3. fartlek (aerobic)
4. weight (Strength)
5. circuit (muscular endurance/strength)
6. PNF(flexibility)

Question 9

HIIT training

Answer 9

period high intensity work - period of rest/recovery

80-95% of max HR 5-8s

Question 10

interval training

Answer 10

improve anaerobic power = suit anaerobic needs
period of high intensity work - periods of rest/recovery

1. duration of work
2. intensity of work
3. rest duration
4. no of periods

progressive overload by increasing/reducing

Question 11

continuous training

Answer 11

low intensity longer than 40 mins no rest
60-80% of max HR 20-80mins
stamina (ability to exercise for long periods) stress on system = improve CV/respiratory system = increase ability to take up/transport/use O2 effectively

Question 12

process of training

Answer 12

stress body system = adaption (physiological changes)

improved capacity = improved performance

Question 13

fartlek training

Answer 13

speed play/games players
diff method of continuous (pace of run varied)
street both aerobic(continuous) & anaerobic(high intensity burst)
demanding = increase stamina and decrease recovery
60-95% max HR 30-40mins

Question 14

circuit training

Answer 14

60-95% of max HR 20-60mins, station 1-2mins
arm/leg/trunk
CV exercises (no/variety of stations/reps)
participants (fitness lvls), time, space, equipment

progressive overload= reduce rest, increase intensity and weight

Question 15

weight training

Answer 15

altering

1. reps(no lifted)
2. sets (no of series of reps)
3. weight (amount)
4. rest (time between)

determine max amount (1 rep)
max strength goal = high weight = low rep
muscular endurance = more rep = lighter weight

Question 15

weight training

Answer 15

altering

1. reps(no lifted)
2. sets (no of series of reps)
3. weight (amount)
4. rest (time between)

determine max amount (1 rep)
max strength goal = high weight = low rep
muscular endurance = more rep = lighter weight

Question 16

PNF

Answer 16

3 stages

1. passive stretch from external force
2. muscle isometric contraction
3. muscle repeats passive beyond original range

Question 17

warm up stages

Answer 17

1. CV exercise
2. stretching/flexibility
3. movement patterns

Question 18

benefits of warm up

Answer 18

1. reduce injury risk
2. adrenaline = dilate capillaries
3. muscle temp = O2 dissociate from Hb
4. speed nerve impulse increase
5. efficient movement at joints (synovial fluid)
6. rehearsal movement (mental = stress)
7. blood flow -> heart

Question 19

cool down & benefits

Answer 19

light exercise to keep HR elevated

1. skeletal muscle pump (VR)
2. prevent pooling
3. limit DOMS
4. remove LA
5. reduce HR & body temp

Question 20

types of stretching

Answer 20

1. static

2. ballistic

Question 21

static stretching

Answer 21

muscle held in stationary position

30s or more

Question 22

ballistic stretching

Answer 22

swinging or bouncing movements to push body part further