4.2 Preparation and Training Methods to Maintain Sport and Performance Flashcards
Define qualitative data
descriptive and looks at the way people think or feel
Define quantitative data
Can be written down or measured with numbers
Define objective
Involves facts
Define subjective
Involves opinion
Define validity
When the test actually measures what it sets out to do.
Define reliability
Means the test can be repeated accurately
Why is a warm up important?
Helps the body prepare for exercise by increasing heart rate
What does the first stage of a warm-up involve?
- 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.
What does the second stage of a warm-up involve?
Stretching/flexibility exercise
Define static stretching
When the muscle is held in a stationary position for 30 seconds or more.
What are the 2 types of static stretching?
- Active stretching - involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it.
- Passive stretching- when a stretch occurs with the help of an external force (partner, gravity, wall)
Define ballistic stretching
Involves performing a stretch with swinging or bouncing movements to push body even further.
What does the third stage of a warm up involve?
Movement patterns that will be carried out during the performance.
What are the physiological effects of a warm up?
- 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
What does a cool down involve?
Consists of light exercise to keep HR elevated.
Why is a cool down important?
- Keeps blood flow high
- Removes and oxidises lactic acid
- Maintains venous return
- Prevents blood pooling
- Limits effect of DOMS
What are the principles of training?
Specificity Progression Overload Reversibility Recovery
What is FITT?
Frequency
Intensity
Time
Type
Define periodisation
Dividing the training year into specific sections for a specific purpose.
What cycles does periodisation divide into?
- Macrocycle
- Mesocycle
- Microcycle
Define macrocycle
Period of training involving a long-term performance goal.
What distinct periods make up the macrocycle?
- Preparation period - general conditioning and developing fitness.
- Competition period - performer refines skills and techniques, maintains fitness.
- Transition period - rest and recovery stage
Define mesocycle
Usually a 4-12 week period of training with a particular focus such as power.
Define microcycle
Description of a week or a few days of training sessions that is repeated throughout the mesocycle.
