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PE Exercise And Physiology > 4.2 preparation and training methods > Flashcards

4.2 preparation and training methods Flashcards

1
Q

what are the 3 stages of a warm up

A
  1. cardiovascular exercise to raise HR
  2. stretching/flexibility (ballistic)
  3. movement patterns, e.g. shooting
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2
Q

what are the physiological effects of a warm-up

A
  • 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
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3
Q

what is a cool down

A

a form of light exercise to keep the heart rate elevated

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4
Q

what are the benefits of a cool down

A
  • 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
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5
Q

what is DOMS

A

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

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6
Q

what are the acronyms to remember the principles of training

A

SPORR
FITT

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7
Q

what does SPORR stand for

A

Specificity - training must be relevant
Progressive Overload - gradually training harder
Reversibility - progress deteriorates if training stops
Recovery - rest is needed (3:1)

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8
Q

what does FITT stand for

A

Frequency - number of sessions, reps, rest
Intensity - gradually increasing intensity
Time - work time and rest time
Type - variety of training maintains motivation

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9
Q

what is periodisation

A

dividing the training year into specific sections for specific purposes.
comprises of three cycles: macrocycle, mesocycle and microcycle

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10
Q

what is the macrocycle

A

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

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11
Q

what is the mesocycle

A

a 4-12 week training period with a particular focus or component of fitness

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12
Q

what is a microcycle

A

a plan for a week or a few days which is repeated throughout the mesocycle

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13
Q

what is tapering

A

reducing the volume and/or intensity of training before competition
allows a performer to be at their peak

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14
Q

what is peaking

A

when a performer is at physical and mental peak before competing

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15
Q

what are the 6 methods of training

A
  1. continuous training
  2. fartlek training
  3. interval training
  4. circuit training
  5. weight training
  6. PNF
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16
Q

explain (1) continuous training

A
  • low intensity aerobic work for long periods without rest breaks
  • causes improvements in the cardiovascular and respiratory systems
17
Q

explain (2) fartlek training

A
  • varying pace from aerobic work to high intensity anaerobic work
  • improves stamina and recovery
18
Q

explain (3) interval training

A
  • 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
19
Q

explain (4) circuit training

A
  • 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
20
Q

explain (5) weight training

A
  • doing a series of resistance exercises which tend to be described in sets and reps
  • develops muscular strength
21
Q

explain (6) PNF

A
  • proprioceptive neuromuscular training is an advanced stretching technique
  • consists of periods when the muscle is contracted and then relaxed and stretched
22
Q

define quantitative data

A
  • numerical data
  • objective
  • absence of opinion
23
Q

define qualitative data

A
  • non-numerical data
  • subjective
  • contains opinions
24
Q

define objective

A
  • direct measures
  • no interpretation and opinion
25
Q

define subjective data and how can it be gathered

A
  • opinions, assumptions and interpretations
  • observations or surveys
26
Q

define validity

A
  • does the test measure what it is claiming to test
27
Q

define reliability

A
  • are the test results consistent when the test is repeated
28
Q

What is double periodisation

A
  • when sport requires an athlete to peak more than once in a season
  • peak for league football and an international summer comp

PE Exercise And Physiology (3 decks)

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