4.2 Preparation and training methods in relation to maintaining physical activity and performance Flashcards
Quantitative Data
Can be written down or measured with numbers
Qualitative Data
Worded information rather than numbers
Objective Data
Involves facts
Subjective Data
Involves opinion
Validity
When the test actually measures what is sets out to do
Reliability
Means the test can be repeated accurately
Static stretching
When the muscle is held in a stationary position for 30 seconds or more
Ballistic Stretching
Involves performing a stretch with swinging or bouncing movements to push a body part even further
3 stages of a warm up
Cardiovascular phase
Stretching
Sport- specific phase
Physiological effects and benefits of a warm up
Reduces risk of injury by increasing the elasticity of muscle tissue
Increase in the speed of nerve impulse reduction allows us to be more alert improving reaction time
Release of adrenaline will increase heart rate and dilate capillaries allowing for more oxygen to be delivered to the skeletal muscles
Cool Down
Light exercise at the end to keep the heart rate elevated which allows for oxygen to be flushed through the muscles, removing any lactic acid that remains
DOMS
Delayed onset of muscle soreness and its effects are reduced by a cool down
These include painful tender muscles following heavy exercise
Why do we cool down? (6)
Keeps skeletal muscle pump working
Maintains venous return
Prevents blood pooling in the veins
Limits effects of DOMS
Removes lactic acid
Reduces heart rate and body temperature
Principles of Training acronym
SPORR
Specificity
Progressive Overload
Reversibility
Recovery
Specificity
Making sure the training you do is relevant for your chosen activity
Progressive Overload
Gradually training harder throughout their training programme because their fitness improves
Reversibility
Referred to as detraining. If training stops then the adaptations made will deteriorate
Recovery
Rest days are important to allow the body to recover from training
FITT Principles
To improve you need to :
Frequency - Train more often
Intensity - Train harder
Time - Spend longer training
Type - Using different forms of exercise ,that are still relevant to the activity, to maintain motivation
Periodisation
Dividing the training year into specific sections for a specific purpose
Macrocycle
Period of training involving a long-term performance goal
3 periods of a macrocycle
The preparation period involves the development of fitness levels
The competition period is where the performer refines skills and techniques
The transition period is the end of the season where rest and recovery takes place
Mesocycle
Usually a 4-12 week period of training with a particular focus
This focus tends to be a component of fitness
Microcycle
The description of a week or a few days of training sessions
Tapering
Reducing the volume and or intensity of training prior to competition
Peaking
Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition
Continuous Training
Low intensity exercise for long periods of time without rest intervals improving aerobic endurance
Fartlek Training
The pace and terrain of the run is varied to stress both aerobic and anaerobic energy system
Interval Training
Periods of high intensity followed with recovery periods
Circuit Training
Series of exercises at set stations
Weight Training
Resistance exercises through the use of free weights or machines
Proprioceptive neuromuscular facilitation (PNF)
Form of passive stretching, where the stretch position is held by something other than against the muscles
Sets and Reps
The number of cycles of repetition
The number of times you do an exercise
