4.2 preparation and training methods Flashcards
what are the 3 stages of a warm up
- cardiovascular exercise to raise HR
- stretching/flexibility (ballistic)
- movement patterns, e.g. shooting
what are the physiological effects of a warm-up
- reduces the chance of injury by increasing elasticity of muscles
- allows more oxygen to be delivered to the working muscles
- muscles temperature increasing allows oxygen to dissociate from hemoglobin easier, and increases enzyme activity
- efficient joint movement, more synovial fluid
- facilitates psychological preparation like mental rehearsal or stress management
what is a cool down
a form of light exercise to keep the heart rate elevated
what are the benefits of a cool down
- keeping blood flow high allows oxygen and nutrients to be replenished and allows waste products to be flushed out
- uses the muscular skeletal pump to stop blood pooling in the veins
- reduces the effects of DOMS
what is DOMS
delayed onset muscles soreness
occurs 24-48 hrs after exercise
it makes the muscles tender
it is caused by damage to the muscle fibres and connective tissue around the fibres
what are the acronyms to remember the principles of training
SPORR
FITT
what does SPORR stand for
Specificity - training must be relevant
Progressive Overload - gradually training harder
Reversibility - progress deteriorates if training stops
Recovery - rest is needed (3:1)
what does FITT stand for
Frequency - number of sessions, reps, rest
Intensity - gradually increasing intensity
Time - work time and rest time
Type - variety of training maintains motivation
what is periodisation
dividing the training year into specific sections for specific purposes.
comprises of three cycles: macrocycle, mesocycle and microcycle
what is the macrocycle
Period of training to reach a long term performance goal
made of three distinct periods
1 preparation - general conditioning and development of fitness levels
2 competition - refines skills and technique + maintaining fitness levels
3 transition - rest and recovery
what is the mesocycle
a 4-12 week training period with a particular focus or component of fitness
what is a microcycle
a plan for a week or a few days which is repeated throughout the mesocycle
what is tapering
reducing the volume and/or intensity of training before competition
allows a performer to be at their peak
what is peaking
when a performer is at physical and mental peak before competing
what are the 6 methods of training
- continuous training
- fartlek training
- interval training
- circuit training
- weight training
- PNF
explain (1) continuous training
- low intensity aerobic work for long periods without rest breaks
- causes improvements in the cardiovascular and respiratory systems
explain (2) fartlek training
- varying pace from aerobic work to high intensity anaerobic work
- improves stamina and recovery
explain (3) interval training
- training involving periods of high-intensity work and rest periods
- improves anaerobic power
4 adaptable factors: - duration of work
- duration of rest
- intensity of work
- number of work and rest intervals
explain (4) circuit training
- series of exercises at different stations with adaptable factors such as variety of stations and number of repietitions
- can be designed to cover any component of fitness or specific sporting skills
explain (5) weight training
- doing a series of resistance exercises which tend to be described in sets and reps
- develops muscular strength
explain (6) PNF
- proprioceptive neuromuscular training is an advanced stretching technique
- consists of periods when the muscle is contracted and then relaxed and stretched
define quantitative data
- numerical data
- objective
- absence of opinion
define qualitative data
- non-numerical data
- subjective
- contains opinions
define objective
- direct measures
- no interpretation and opinion
