4.2 Preparation and Training Methods to Maintain Sport and Performance

Question 1

Define qualitative data

Answer 1

descriptive and looks at the way people think or feel

Question 2

Define quantitative data

Answer 2

Can be written down or measured with numbers

Question 3

Define objective

Answer 3

Involves facts

Question 4

Define subjective

Answer 4

Involves opinion

Question 5

Define validity

Answer 5

When the test actually measures what it sets out to do.

Question 6

Define reliability

Answer 6

Means the test can be repeated accurately

Question 7

Why is a warm up important?

Answer 7

Helps the body prepare for exercise by increasing heart rate

Question 8

What does the first stage of a warm-up involve?

Answer 8

• Cardiovascular exercise to gently increase HR.
• This increases cardiac output and breathing rate through the vascular shunt, more blood is directed to the working muscles.

Question 9

What does the second stage of a warm-up involve?

Answer 9

Stretching/flexibility exercise

Question 10

Define static stretching

Answer 10

When the muscle is held in a stationary position for 30 seconds or more.

Question 11

What are the 2 types of static stretching?

Answer 11

1. Active stretching - involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it.
2. Passive stretching- when a stretch occurs with the help of an external force (partner, gravity, wall)

Question 12

Define ballistic stretching

Answer 12

Involves performing a stretch with swinging or bouncing movements to push body even further.

Question 13

What does the third stage of a warm up involve?

Answer 13

Movement patterns that will be carried out during the performance.

Question 14

What are the physiological effects of a warm up?

Answer 14

• reduces risk of injury
• release of adrenaline increases HR
• muscle temperature increases (allows O2 to dissociate easily from haemoglobin and increases enzyme activity)
• increased speed of nerve impulses = improved reaction time.
• anxiety/stress reduction

Question 15

What does a cool down involve?

Answer 15

Consists of light exercise to keep HR elevated.

Question 16

Why is a cool down important?

Answer 16

• Keeps blood flow high
• Removes and oxidises lactic acid
• Maintains venous return
• Prevents blood pooling
• Limits effect of DOMS

Question 17

What are the principles of training?

Answer 17

Specificity
Progression 
Overload
Reversibility
Recovery

Question 18

What is FITT?

Answer 18

Frequency
Intensity
Time
Type

Question 19

Define periodisation

Answer 19

Dividing the training year into specific sections for a specific purpose.

Question 20

What cycles does periodisation divide into?

Answer 20

1. Macrocycle
2. Mesocycle
3. Microcycle

Question 21

Define macrocycle

Answer 21

Period of training involving a long-term performance goal.

Question 22

What distinct periods make up the macrocycle?

Answer 22

1. Preparation period - general conditioning and developing fitness.
2. Competition period - performer refines skills and techniques, maintains fitness.
3. Transition period - rest and recovery stage

Question 23

Define mesocycle

Answer 23

Usually a 4-12 week period of training with a particular focus such as power.

Question 24

Define microcycle

Answer 24

Description of a week or a few days of training sessions that is repeated throughout the mesocycle.

Question 25

Define tapering

Answer 25

Reducing the volume and or intensity of training prior to competition

Question 26

Define peaking

Answer 26

Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition.

Question 27

Why would a performer require double periodisation?

Answer 27

Some sports require an athlete to peak more than once in a season