4.2 - Preparation and training methods Flashcards
What does quantitative data contain?
Factual info and numerical data.
What type of data do most fitness tests use?
Quantitative.
What does qualitative data contain?
People’s feelings, opinions and emotions.
What is an example of a qualitative method?
Borg scale.
What is the Borg scale?
A qualitative method of rating perceived exertion (RPE).
What is rating perceived exertion (RPE)?
Simply giving an opinion about how hard you feel your body is working during exercise.
What are the common 2 RPE scales?
15-point scale and 9-point scale.
What does a 15-point scale of RPE go to and from?
6-20
No exertion to exhaustion
How do you analyse quantitatively?
Compare scores to other people or standardised tables.
How do you analyse qualitatively?
Make judgements on the scores
What is objective data based upon?
Facts and is measurable.
Are maximal fitness tests objective or subjective?
Objective
How reliable is objective data?
Very
What does objective mean?
Involves facts.
What is subjective behaviour based upon?
Personal opinions, assumptions, interpretations and beliefs.
Are sub-maximal tests objective or subjective?
Subjective
What type of data can cause problems with accuracy and objectivity and why?
Subjective data because it relies of data that is predictive or estimated.
What does subjective mean?
Involves opinion.
What is the Harvard step test?
This involves stepping up and down on a bench to a set rhythm for 5 minutes. Recovery heart rates are then recorded.
Is the Harvard step test objective or subjective?
Subjective
What are the 2 questions that are important to consider when assessing the validity of a fitness test?
Is the research method relevant and does it do exactly what it sets out to do?
Is the test sport-specific?
What does validity mean in terms of fitness testing?
When the test actually measures what it sets out to do.
WHat does reliability mean in terms of fitness testing?
Means the test can be repeated accurately.
What is a reliable test?
One where the results are consistent and can be repeated with the same outcome.
To ensure a test is reliable, what 4 things need to be taken into account?
Tester should be experienced.
Equipment should be standardised.
Sequencing of tests is important.
Repetition of tests to avoid human error.
What is the illinois agility run?
A fast run around an area 10m in length while at the same time weaving around cones that are 3.3m apart. The starting position is flat on the stomach with hands beside the shoulders. The faster the time, the better the agility.
What does a warm-up help do?
Prepare the body for exercise.
When should a warm-up be carried out?
Before the start of any training session.
What is the first stage of any warm-up?
Some kind of cardiovascular exercise such as jogging, gently increasing your heart rate. (Pulse raiser).
What does a pulse raiser in a warm-up help to do?
Increase cardiac output and breathing rate and through the vascular shunt, more blood is directed to the working muscles. These factors therefore will increase the amount of oxygen being delivered to the muscles.
What is the second stage to a warm-up?
Stretching/flexibility exercises especially with those joints and muscles that will be most active during the training session.
What does the type of stretching done in a warm-up depend upon?
The activity.
What are the 2 types of stretching?
static
ballistic
What are the 2 types of static stretching?
Active and passive stretching.
What is static stretching?
Stretching when the muscle is held in a stationary position for 30s or more.
What is active stretching?
Involves the performer working on one joint, pushing it beyond its point of resistance, lengthening muscles and connective tissue surrounding it.
What is passive stretching?
When a stretch occurs with the help of an external force, such as a partner, gravity or a wall.
What is ballistic stretching?
Involves performing a stretch with swinging or bouncing movements to push a body part even further.
What is important to note about ballistic stretching?
This type of stretch should only be done by an individual who is extremely flexible such as a gymnast or dancer who will try to push their body beyond the limits of their range of movement in comparison to a football player.
Who should perform ballistic stretching?
An individual who is extremely flexible such as a gymnast or dancer who will try to push their body beyond the limits of their range of movement in comparison to a football player.
What is the third stage to a warm-up?
The movement patterns that are to be carried out, for example, practicing shooting in basketball or netball, or dribbling in hockey or football.
What are the physiological effects of a warm-up?
- Reduces the possibility of injury by increasing the elasticity of the muscles.
- The release of adrenaline will increase heart rate and dilate capillaries. This allows more oxygen to be delivered to the skeletal muscles.
- Muscle temperature increases and this will firstly enable oxygen to dissociate more easily from haemoglobin and secondly, allow for an increase in enzyme activity, making energy readily available through better chemical reactions.
- An increase in the speed of nerve impulse conduction allows us to be more alert, improving reaction time.
- Efficient movement at joints through an increased production of synovial fluid.
- Allows for rehearsal of movement so the performer is practicing the same skills they use in their activity.
- Mental rehearsal, stress or anxiety reduction, psychological preparation.
- Supplies an adequate blood flow to the heart to increase its efficiency.
Why does a warm-up reduce the possibility of injury?
It increases the elasticity of muscle tissue.
Why does a warm-up allow more oxygen to be delivered to the skeletal muscles?
The release of adrenaline will increase heart rate and dilate capillaries.
Why does a warm-up enable oxygen to dissociate more easily from haemoglobin and secondly, allow for an increase in enzyme activity, making energy readily available through better chemical reactions?
Muscle temperature increases.
Why does a warm-up allow us to be more alert, improving reaction time?
There is an increase in the speed of nerve impulse conduction.
Why does a warm-up mean there is efficient movement at joints?
There is an increased production of synovial fluid.
Why in a warm-up is a performer able to practise the same skills they use in their activity?
As the warm-up includes rehearsal of movements.
What psychological preparation is there in a warm-up?
Mental rehearsal, stress or anxiety reduction etc.
Why does a warm-up improve heart efficiency?
As a warm-up supplies an adequate blood flow to the heart to increase its efficiency.
When does a cool down take place?
At the end of exercise.
What does a cool down consist of?
Some form of light exercise to keep the heart rate elevated.
Why is there still some light exercise in a cool down?
To keep the heart rate elevated which keeps the blood flow high and allows oxygen to be flushed through the muscles, removing and oxidising any lactic acid that remains.
Also, it allows the skeletal muscle pump to keep working, maintaining venous return and prevents blood from pooling in the veins.
Why is it important to keep the heart rate elevated slightly in a cool down?
To keep the blood flow high and allows oxygen to be flushed through the muscles, removing and oxidising any lactic acid that remains.
What will too much lactic acid cause to happen to a performance?
Causes performance to deteriorate.
What can blood pooling lead to?
Fainting or dizziness and occasionally a loss of consciousness.
Why is a cool down important?
To prevent blood pooling.
To get rid of lactic acid and replenish oxygen in blood.
To limit the effect of DOMS.
What is DOMS (delayed onset muscle soreness) characterised by?
Tender and painful muscles.
When is DOMS experienced?
24-48 hours following heavy exercise.
Why does DOMS occur?
From the structural damage to muscle fibres and connective tissue surrounding the fibres.
What type of exercise/movements does DOMS usually occur after?
Following excessive eccentric contractions when muscle fibres are put under a lot of strain. This type of muscle contraction mostly occurs in weight training.
What are the principles of training?
SPORR
specificity, progressive overload, reversibility and recovery.
FITT
frequency, intensity, time and type.
What is specificity?
Making sure the training is relevant for your chosen activity considering the energy system, muscle fibre type, intensity, duration and skills and movements used.
What is progressive overload?
Where the performer gradually trains harder throughout their training programme because their fitness improves.
Why is it important not to overload too much too soon?
As this will increase the risk of injury.
What is reversibility?
Often referred to as detraining. If training stops then the adaptations that have occurred as a result of the training programme deteriorate.
Explain recovery:
Rest days are needed to allow the body to recover from training. Research suggests that the 3:1 ratio should be used where the performer trains hard for 3 days then rests for 1.
How many days training/rest should you do/have?
Training:rest in a ratio 3:1.
Define adaptation:
A change that takes place in the body as a result of training.
What are the FITT principles?
Frequency
Intensity
Time
Type
What does frequency mean in terms of the FITT principles?
Increasing the number of times you go training.
What does intensity mean in terms of the FITT principles?
Training harder.
What does time mean in terms of the FITT principles?
Gradually increasing the time spent training.
What does type mean in terms of the FITT principles?
Using different forms of exercise to maintains motivation but the type of training chose needs to be relevant to your chosen activity.
Why do performers need to programme their training year carefully?
So they can improve performance and reduce the risk of injury.
What are the training blocks called in periodisation?
Cycles.
What is periodisation?
Dividing the training year into specific sections for a specific purpose.
What are the 3 cycles in periodisation?
Macrocycle
Mesocycle
Microcycle
What does a macrocycle involve?
A long-term performance goal.
How long does the macrocycle last?
1-4 years.
What are the 3 distinct periods of a macrocycle?
The preparation phase.
The competition phase.
The transition phase.
What happens in the preparation period of a macrocycle?
Similar to pre-season training where fitness is developed.
Involves general conditioning and the development of fitness levels.
What happens in the competition period of a macrocycle?
The competition period where skills and techniques are refined, as well as maintaining fitness levels.
What happens in the transition period of a macrocycle?
The end of the season where rest and recovery takes place. It allows athletes to recharge physically and mentally and ensures an injury-free start to the forthcoming season.
How long does a mesocycle last?
4-12 weeks.
What does a mesocycle involve?
Training with a particular focus such as power (component of fitness).
What might a sprinter focus on in their mesocycle?
Power, reaction time and speed.
What might an endurance performer focus on in their mesocycle?
Strength endurance and cardio-respiratory endurance.
How long does a microcycle last?
1 week or a few days.
What does a microcycle involve?
The description of that week or a few days of training that will be repeated throughout the length of the mesocycle.
What is tapering?
Reducing the volume and or intensity of training prior to a competition.
What is peaking?
Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition.
When does tapering for a competition usually occur?
A few few days beforehand but depends on the type of competition.
Why does planning and organising when an athlete is going to taper and peak good for athletes?
It prepares them both physically and mentally for the big event and allows peaking to occur.
Why is it important for the coach to 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?
When the year is split up and arranged so that the performer tapers and is able to peak twice in the year.
Why might a long-distance athlete use double periodisation?
They may want to peak in the winter during cross-country season and then again in the summer on the track.
Why might an international footballer use double periodisation?
They may want to peak for an important cup final for his club but also a cup competition later in the year for his country.
What are the 6 training methods for AS?
Continuous, fartlek, interval, circuit, weight and PNF.
What does continuous training work on improving?
Aerobic power, stamina. (It improves the cardiovascular and respiratory systems).
What is continuous training?
Low-intensity exercise for long periods of time without rest intervals.
What are some examples of continuous training?
Jogging, swimming and cycling.
What is stamina?
The ability to exercise the whole body for long periods of time.
What does aerobic mean?
With oxygen.
What are the benefits of continuous training?
It places stress on the aerobic system and as a result, improvements in the cardiovascular and respiratory systems take place which increases the ability to take up, transport and use oxygen more effectively.
What does the word ‘fartlek’ mean?
Speed-play in Swedish.
What is fartlek training?
A slightly different method of continuoustraining where the pace of the run is varied to stress both the aerobic energy system due to its continuous nature and the anaerobic energy systems through the high intensity bursts of exercise.
What will fartlek training improve?
Stamina and recovery times.
How long will a typical fartlek session last?
40 mins.
What is the intensity like in fartlek training?
Ranges from low to high.
Who is fartlek training beneficial to?
Games players where the demands of the game are constantly changing to involve aerobic and anaerobic respiration.
What does anaerobic mean?
Without oxygen.
What type of session is this?
10min jog,
6 x (20s fast running with 80s slow jog recovery),
5min walk,
5min jog,
Run uphill for 1min, jog down, repeat twice,
3min jog,
2min walk.
Fartlek.
What is interval training?
Form of training in which periods or intervals of high-intensity work are followed with recovery periods.
Why is interval training used?
To improve anaerobic power.
What 4 things need to be taken into account when planning an interval session?
Duration of the work interval.
Intensity or speed of the work interval.
Duration of the recovery period.
Number of work intervals and recovery periods.
Why is interval training versatile?
As it can be adapted to suit a variety of anaerobic needs.
What is circuit training?
Performing a series of exercises at a set of ‘stations’.
What type of exercise can you include into a circuit?
Arm, leg, trunk and cardiovascular exercises.
What is important to decide when planning a circuit?
The number and variety of stations.
The number of repetitions of time spent at each station.
The length of the rest interval.
What is important to consider when planning a circuit?
The number of participants, their level of fitness and the amount of time, space and equipment available.
Should ensure that the same body part is not continuously exercised to allow for recovery.
What resistance is used in a circuit?
The athlete’s body weight.
What does circuit training improve?
Can be designed 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.
What is weight training?
Doing a series of resistance exercises through the use of free weights or fixed weights machines.
What does weight training improve?
Musc strength and endurance, and power.
What is a repetition?
The number of times you do an exercise, often referred to as reps.
What is a set?
The number of cycles of reps.
What will the number of reps and sets and weight lifted in a weight session depend on?
The type of strength being improved.
What is 1 rep max (1RM)?
The max amount a performer can lift in one repetition.
How would you lift if you wanted to improve musc strength?
High weight and low reps at 80-100% of 1RM.
How would you lift if you wanted to improve musc endurance?
Low weight and high reps at approximately 50% of 1RM.
What should the type of weight exercise used relate to?
The muscle groups used in your sport, both the agonists and antagonists (specificity).
What 4 groups are weight exercises usually classed into?
Shoulders and arms. (bench press, curls, pull-downs)
Trunk and back. (sit-ups, back hyper-extensions)
Legs. (squats, calf raise, leg press)
All body exercises. (power clean, snatch, deadlift).
What does PNF stand for?
Proprioceptive neuromuscular facilitation.
What is PNF?
An advanced form of stretching. It is a form of passive stretching where the stretch position is held by something other than the agonist muscles (e.g. a partner or a wall).
The muscle contracts isometrically for at least 10s, relaxes and is stretched again, usually going further the second time.
What does PNF improve?
Flexibility.
How does the muscle contract in PNF and for how long?
Isometrically for at least 10s.
