6.4 How can we get the best results from training? Flashcards
What are the 6 essential elements of a general training programme?
- Warm-up and stretching activities
- Cardio-respiratory endurance activities
- Cool-down and stretching activities
- Flexibility activities
- Resistance training
- Recreational activities
What does a warm-up do?
Increase body temp, HR, breathing rate, and prepare cardiovascular respiratory system to function efficiently
What can a warm-up include?
Dynamic stretches to reduce risk of injury, then move to cardio-respiratory endurance training elements (walk, jog, run etc.)
What does a cool-down do?
Reduce intensity of cardio-respiratory activity for several minutes, increase recovery rate
What can a cool-down include?
Static stretches to improve flexibility and lower risk of joint and/or muscle injuries
What are cardio-respiratory endurance activities?
Where a person works for long periods of time to exercise their heart, lungs, and large muscle groups
Why are cardio-respiratory endurance activities important?
They improve VO^2 Max score and aerobic performance, which is important for most sports, important for general health and well-being
What do flexibility activities do?
Stretching the body to help improve the range of movement at joints, this can help to reduce the risk of injure, can improve sporting performance
What are some examples of stretching?
Static, dynamic, PNF (natural reflexes)
What does resistance training involve?
Loading the muscles using some form of resistance, bodyweight, resistance bands, and dumbbells
Why is resistance training important?
It can be used to improve many components of fitness, important for the maintenance and growth of muscle tissue and bone health
What does recreational activities mean?
Any physical activity that is done purely for fun
What do recreational activities do?
Increase psychological and social health, increase motivation to train, promotes life-long participation in sport
