4.2 Flashcards
What makes data quantitative
When it can be written down / measured numerically
2 characteristics of qualitative data
Descriptive and looks at feeling / thoughts of people
The type of data which is subjective
Qualitative
The type of data which is objective
Quantitative
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)
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
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
What maximal fitness tests involve the performer doing
They must work at maximum effort / to exhaustion
The component of fitness which the multi-stage fitness test measures
Stamina
The type of data which the Harvard step test uses
Subjective
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
What does it mean when a test is reliable
It can be repeated accurately / giving the same, consistent results
3 things required for a test to be reliable
An experienced tester, standardised equipment and repeats (avoid human error)
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
The second stage of a warm-up
Stretching
What the type of atretching in a warm-up depends on
The activity
The types of stretching
Static (active or passive) and ballistic
Define static stretching and how long it should take place for
Stretching while not moving - for at least 30 seconds
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
Define passive stretching
When a stretch occurs with the help of an external force e.g. A partner, gravity or a wall
What ballistic stretching involves
Performing a stretch with swinging or bouncing movements to push a body part even further
What is required to be able to perform ballistic stretching
Good flexibility (e.g. A gymnast not a footballer)
The 3rd stage of a warm-up
The movement patterns to be carried out in the performance (e.g. Shooting practice of dribbling)
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
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
