4.2 preparation and training methods

Question 1

quantitative data

Answer 1

contains factual information and numerical values

Question 2

qualitative data

Answer 2

subjective, looks at feelings, opinions and emotions

Question 3

objective data

Answer 3

based upon facts and is measurable

Question 4

subjective data

Answer 4

based upon personal opinions, assumptions and beliefs

Question 5

validity

Answer 5

ensure test measures what its actually meant to measure
-sport-specific

Question 6

reliability

Answer 6

test can be repeated accurately
-tester is experienced
-equipment is standardised

Question 7

stages of warm-ups

Answer 7

1. cardiovascular exercis, light job to increase HR
2. stretching
3. sport based movements, passing practice

Question 8

static stretching

Answer 8

muscle is held in a stationary position for 30s+
active- pushing joint past point of resistance
passive- help of external force, e.g. partner

Question 9

ballistic stretching

Answer 9

stretch with swinging or bouncing movements to push body part further
must be extremely flexible

Question 10

benefits of warm-ups

Answer 10

+reduces chance of injury
+release of adrenaline
+muscle temp increases
+increase in speed of nerve impulse
+ increased production of synovial fluid
+rehearsal of movements
+mental rehearsal
+adequate blood flow to heart

Question 11

benefits of cool-downs

Answer 11

+keeps skeletal-muscle pump working
+maintains venous return
+prevents blood pooling in the veins
+limits effects of DOMS
+removes lactic acid
+reduces HR and body temp.

Question 12

SPORR

Answer 12

Specificity- relevant to sport- skills, muscle fibres, energy system, movements
Progressive Overload- gradually train harder
Reversibility- if training stops then progress is lost
Recovery- rest days are needed to allow body to recover

Question 13

FITT

Answer 13

Frequency- how often you train
Intensity- how hard you train
Time- how long you train for
Type- type of exercise completed

Question 14

periodisation

Answer 14

dividing the year into specific section for a specific purpose

Question 15

macrocycle

Answer 15

long-term planning phase
preparation, competition and transition periods within
e.g. 4 years leading to Olympics

Question 16

mesocycle

Answer 16

4-12 week training period with a particular focus
e.g. focus on power

Question 17

microcycle

Answer 17

one week or few days planning
repeated throughout a mesocycle
individual training session plans

Question 18

tapering

Answer 18

reducing the volume/intensity of training prior to competition

Question 19

peaking

Answer 19

planning training so the performer us at their peak both physically and mentally for a competition

Question 20

continuous training

Answer 20

aerobic performance
low-intensity for long periods of time without rest

Question 21

fartlek training

Answer 21

includes both aerobic and anaerobic training
varying in environment taking place

Question 22

interval training

Answer 22

anaerobic power
periods of high intensity with rest after

Question 23

circuit training

Answer 23

series of exercise at stations
set repetitions and variety of movements

Question 24

weight training

Answer 24

muscular strength
series of resistance exercises for sets and reps

Question 25

proprioceptive neuromuscular facilitation (PNF)

Answer 25

passive stretching technique
external force holds stretch and then relax and then push again