4.2 Preparation And Training Methods Flashcards
Data terms for laboratory conditions and field tests:
Quantitive vs qualitative data
quantitative data;
- factual and numerical
Qualitative data;
- subjective, looks at feelings, opinions and emotions
- e.g. the ‘Borg scale’ = rating perceived exertion (RPE), measures performers intensity during training
Objective data
Outline this data method
- based upon facts and is measurable
- in fitness testing, objective tests will involve a measurement
- e.g. the multistage fitness test measures stamina and is a progressive 20m shuttle run test
Outline subjective data
- based upon personal opinions, assumptions, inter-predictions and beliefs
- sub-maximal tests
e.g. Harvard step test are more subjective and usually rely on data that is predictable or estimated, lead to issues with accuracy
Validity and reliability of testing:
Outline importance of validity
- is the degree to which data measures what it intends to measure
- e.g. sit and reach test only covers flexibility for the hamstrings & lower back not in general
Outline importance of reliability
- degree to which data collection is consistent and stable over time. This means that a test can be completed again by a different experimenter and get the same results.
- factors:
Tester should be experienced, standardised equipment, sequencing of tests, repetition of tests to avoid human error.
Importance of a warm up & cool down
What are the stages of a warm up (3)
- Cardiovascular exercise e.g. jogging gently - increase the HR, cardiac output & breathing rate & blood to the working muscles (v. Shunting)
- Stretching/flexibility exercises - especially the ones that will be the most active
- Movement patterns that will be carried out
Types of stretching: static stretching
Static stretching (not moving, can be ACTIVE or PASSIVE)
. Active = activate a muscle to hold a stretch without external assistance (agonist contracts to stretch the antagonist)
. Passive = using external force to achieve a stretch (e.g. wall, band, gravity)
- hold for 30s
Ballistic stretching
- performing a stretch with swinging or bouncing to push a body part further
- used more with a gymnast
Physiological benefits of a warm up
- Reduces the possibility of injury - by increasing elasticity of muscle tissue
- Release of adrenaline - increase the HR + dilate capillaries, allows more o2 to muscles
- Increase muscle temp. - enable o2 to dissociate more easily from Hb + increase enzyme activity, more energy available from chemical reactions
- Increase in speed of nerve impulses conduction - more alert + increase reaction T
- Efficient movement of joints - increased production of synovial fluid
- Rehearsal of movements - same skill as in the activity
- Mental rehearsal- reduce stress/anxiety, psychological prep
- Supplies adequate b.f to the heart to increase efficiency
Why a cool-down is used
. Lactic acid - blood flow is high, more o2 can oxidise the L.A that remains. Too much L.A cause deterioration of performance
. Oxygen debt - EPOC removes the L.A, aids in recovery
. Cramps - involuntary muscle contraction impedes performance, hydrate and o2 to reduce it
. DOMS - 48-72 hrs after exercise, eccentric contractions, causes damage in muscles, C.D reduces this
. Vascular shunting - vasodilation + constriction, sphincter closes and opens capillaries to stop or allow blood flow, C.D maintains b.f
. Breathing rate - elevated, slowly decrease, cas of EPOC
. Venous return - light exercise allows the skeletal pump to keep working, maintains venous R. & prevents blood from pooling in the veins = leads to dizziness/unconsciousness
Principles of training
Describe the principles
Specific - training you do is relevant for your chosen activity
Progressive Overload - gradually train harder throughout training program to improve fitness.
Reversibility - if training stops then the adaptations that have occurred deteriorate
Recovery - allow the body to recover from training, 3:1 ratio used = train for 3, rest for 1 day.
Describe FITT (progressive overload)
Frequency: training more often
Intensity: train harder
Time: gradually increase time spent training
Type: type of exercise, different forms of exercise maintains motivation
