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
- 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
What is periodisation in general terms
- dividing the year into blocks or sections where specific training occurs.
- these blocks of times are referred to as ‘cycles’
- periodisation divides training into:
1. Macrocycle
2. Mesocycle
3. Microcycle
Describe the macrocycle
- big period involving long-term performance goal.
- e.g. rugby: length of the season
Made up of 3 distinct periods:
1. Preparation period - general conditioning & the development of fitness levels
2. Competition period - the performer refines skills & techniques & maintains fitness levels
3. Transition period - rest and recovery, allows athlete to recharge physically & mentally and ensures as injury free start to the forthcoming videos.
Describe the mesocycle
- usually 4-12 week period of training ing with a particular focus.
- performer may have CoF as their focus e.g. sprinter will focus on power and speed whereas endurance on cardio-respiratory endurance.
Describe the macrocycle
- 1 week or a few days of training that is repeated throughout the length of the mesocycle
E.g. what a basketball player may do from Monday to Sunday includes rest days.
What is tapering and Peaking
Tapering:
- reduction in vol of training prior to a major competition. Occurs a few days beforehand, can depend on the event / type of competition.
- planning & organising training prepares athlete physically and mentally for the big event and allows peaking to occur.
Peaking:
- coach ensure that peak performance occurs in a certain timeframe so the performer can benefit from the removal of training-induced fatigue but reversibility has not yet come into effect.
What is double periodisation
- some sports require an athlete to peak more than once in a season
- e.g. long distance athlete may want to peak in winter during the cross-country season & again in the summer on the track.
Continuous training
- developing aerobic power and stamina
- low intensity exercise for long periods of time without rest intervals
- places stress on the aerobic system
- = improvements in the cardiovascular and respiratory system takes place which increases the ability to take up, transport and use oxygen more efficiently.
Fartlek training
- pace of the run is varied to stress both the aerobic energy system due to the continuous nature & the anaerobic energy systems = high intensity bursts of exercise
- improve stamina and recovery times
- session last 40 minutes - intensity ranging from low to high.
- more variety, has both aerobic and anaerobic work = beneficial for games players where the demands of the game are constantly changing.
- uphill and downhill work, sprinting and slow jogs
Interval training
- typically used by elite performers to improve anaerobic power.
- periods / intervals of high intensity work are followed with recovery periods.
When planning, take into account:
. Duration of the work interval
. Intensity or speed of the work interval
. Duration of the recovery period
. Number of work intervals and recovery periods
Circuit training
- series of exercises at a set of stations
- include: arm, leg, trunk exercises
- planning circuit: number and variety of stations, number of repetitions or time spent on each station, length of rest interval
- used to cover any aspect of fitness but tends to be used for general body conditioning and is easily adapted to meet the needs of an activity.
Weight training
- develop muscular strength.
- involves doing a series of resistance exercises through the use of free or fixed weigh machines.
- described in terms of sets and repetitions
- rep = number of times and set = number of cycles of the reps you do.
- the number of sets and reps and the weight lifted will depend on the type of strength being improved.
- determine the maximum amount of weight that performer can lift with one rep.
- if goal is max strength = high weight & low reps (4-5 sets of 2-6 reps, 80-100% 1 rep max)
Proprioceptive neuromuscular facilitation (PNF)
- advanced stretching technique
- form of passive stretching where the stretch is held by something other than the agonist muscles e.g. partner / wall
- where the muscle is isometrically contracted for a period of time (at least 10 seconds), then relaxes and is stretched again, usually going further a second time.
