4.2 Flashcards by Sam Harris

What makes data quantitative

When it can be written down / measured numerically

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2 characteristics of qualitative data

Descriptive and looks at feeling / thoughts of people

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The type of data which is subjective

Qualitative

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The type of data which is objective

Quantitative

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What quantitative data is used in in sport and an example

Fitness tests e.g. The Cooper’s 12 minute test (distance covered in metres)

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What is the Borg Scale and what is it used to measure and how it measures it

It’s a qualitative method of rating perceived exertion (RPE) / measures training intensity, The performer assigns / chooses numbers on a scale to show how they feel

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2 types of analysis which can be used when drawing conclusions from fitness testing and describe what each type involves

Quantitative analysis - compares scores to others and standardised tables, Qualitative analysis makes judgements on the data

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What maximal fitness tests involve the performer doing

They must work at maximum effort / to exhaustion

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The component of fitness which the multi-stage fitness test measures

Stamina

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The type of data which the Harvard step test uses

Subjective

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What makes a test valid

When it measures what it set out to do / if the rear has method is relevant/ if the test is sport specific

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What does it mean when a test is reliable

It can be repeated accurately / giving the same, consistent results

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3 things required for a test to be reliable

An experienced tester, standardised equipment and repeats (avoid human error)

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The first stage of any warm-up and the benefits of this

Cardiovascular exercise E.g. Jogging, Increases heart rate, increases cardiac output and breathing rate, vascular shunt means more blood is directed to working muscles, All means more oxygen is delivered to the muscles

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The second stage of a warm-up

Stretching

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What the type of atretching in a warm-up depends on

The activity

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The types of stretching

Static (active or passive) and ballistic

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Define static stretching and how long it should take place for

Stretching while not moving - for at least 30 seconds

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Define active stretching

When the performer works on a joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it

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Define passive stretching

When a stretch occurs with the help of an external force e.g. A partner, gravity or a wall

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What ballistic stretching involves

Performing a stretch with swinging or bouncing movements to push a body part even further

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What is required to be able to perform ballistic stretching

Good flexibility (e.g. A gymnast not a footballer)

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The 3rd stage of a warm-up

The movement patterns to be carried out in the performance (e.g. Shooting practice of dribbling)

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Physiological effects of a warm-up

Increased elasticity of muscle tissue - reduces risk or injury, Release of adrenaline - increases HR and dilates capillaries -allows redistribution of blood so more oxygen is delivered to the skeletal muscles, Increased muscle temperature - enables oxygen to dissociate more easily from haemoglobin and allows increased enzyme activity for chemical reactions to increase energy availability, Increases speed of nerve impulse conduction - increases alertness and reaction time, Increased production of synovial fluid - allows efficient movement at joints, Allows rehearsal of movement - performers can practice the same skills they’ll use in performance, Increases blood flow to heart - increases its efficiency due to redistribution of blood flow

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A psychological benefit of a warm up

Mental rehearsal reduces stress and anxiety

What a cool-down consists of and the purpose of this

Light exercise - keeps HR elevated - maintains high blood flow - allows oxygen to be flushed through muscles - removes and oxidises lactic acid, light exercise allows the skeletal muscle pump to keep working - maintains venous return and prevents blood pooling in the veins - prevents fainting / dizziness / unconsciousness, Limits the effects of DOMS (tender muscles)

The cause of DOMS

Structural damage to muscle fibres and connective tissue surrounding the fibres

The type of contraction and training which usually causes DOMS and the reason for this

(Excessive) eccentric contractions e.g. In weight training - put muscle fibres under lots of strain

The purpose of the principles of training

So improvements can be made

The principles of training

Specificity (for the sport), Progressive Overload, Reversibility, Recovery

Define adaptation

A change which occurs in the body as a result of training

What specificity of training considers

Energy systems, muscle fibres types, skills, movements intensity and duration

What is progressive overload and what allows it

Where a performer gradually trains harder throughout their training programme as their fitness improves

Why progressive overload must be gradual

To prevent injury

What reversibility is often referred to as

Detraining

What happens if training stops which makes trading reversible

The adaptations gained from training deteriorate

The FITT principles used to improve performance

Frequency, Intensity, Time, Type

What the 'type' in the FITT principle refers to

Specificity and maintains motivation with different types of training

What periodisation involves

Dividing the training year into specific sections for a specific purpose

What the blocks in a training programme are referred to as

Cycles

3 types of cycle which a training plan can be divided into

Macrocycles, mesocycles and microcycles

What a macro cycle gears a performer towards

A long-term performance goal

The usual time period which a macrocycle covers

A season or an Olympic Cycle

3 periods within a macrocycle and what goes on in each one

The preparation period - involves general conditioning and improving fitness, The competition/performance period - involves refining skills and techniques and maintains fitness level, The transition period / end of season - rest and recovery (physically and mentally) to prevent injury the following season

Define a mesocycle (time period and what it works towards)

Usually a 4-12 week period of training with a particular focus (e.g. Power)

Define a microcycle

The description of a week or a few days of training sessions which is repeated throughout the mesocycle

What tapering involves

Reducing volume and intensity of training prior to competition

The amount of time before a competition for which you usually taper

A few days before

What tapering allows to occur

Peaking / removal of training-induced fatigue

Why you mustn't taper too early

To prevent reversibility

What peaking involves

Planning/organising training so a performer is at their physical and mental peak for a major competition

What double periodisation involves

Peaking twice per season/macrocycle

The types of training

Continuous, fartlek, interval, circuit and weight training and PNF (Proprioceptive Neuromuscular Facilitation)

What continuous training works on

Aerobic power and stamina

What fartlek training is an adaptation of

Continuous training

The energy systems which Fartlek training stresses

Aerobic and anaerobic

A component of fitness which Fartlek training benefits

Stamina

The type of performer who could benefit from Fartlek training

Games players

The level of athlete who predominantly uses interval training

Elite

What interval trainer nag is used to improve

Anaerobic power

What circuit training involves

Performing a series of exercises at a set of stations

The type of exercises circuit training usually involves

Core e.g. Press-ups and cardiovascular e.g. Running

What weight training improves

Muscular strength

Define repetition

The number of times you do an exercise

Define sets

The number of cycles of repetitions

What should be determined before designing a weight training programme for a performer

Their 1 rep max

2 goals commonly found in weight training

Improving maximum strength or muscular endurance

What PNF is

An advanced stretching technique to improve flexibility / range of motion

The key parts of PNF

A muscle is stretched, then isometrically contracted for at least 10s, then relaxes and is stretched again (usually further)

The type of stretching PNF involves

Passive