aspects of training Flashcards
Why is it important that a warm up is carried out before all training sessions?
- to prepare the body for the activity by increasing blood flow, which also allows a person to become psychologically prepared
- to reduce the possibility of being injured, especially the chance of some form of muscle injury
Why is it bad to exercise with “cold” muscles?
These are more prone to damage the fibres and tendons
What should warm ups really be designed around?
They should be specific to either the activity being prepared for to take part, or to complement the overall training method that an individual is about to start
What should usually be included within a warm up?
- a pulse raiser of some sort of continuous movement, light jogging or gentle exercise
- light exercises, or stretches / flexibility movements
Why should a pulse raiser activity of some sort be involved in a warm up?
This should be just enough to make sure that the individual increases their heart rate, breathing rate and the body temperature in a balanced way, but do not over do it
Why should light exercises or stretches / flexibility movements be involved in a warm up?
Because they specifically prepare the main muscles, muscle groups and areas of the body that are going to be used, so some gentle mobility movements are good
What is the fitness or exercise phase?
This is where a person concentrates on the aspect of fitness specifically identified, and that is most appropriate for their particular physical activity
What kind of activities and principles would probably be involved in the fitness or exercise phase of a training session?
There would probably be an endurance exercise included here, and the principle of overload may well be used
How might overload be applied in the fitness / exercise phase of a training session?
It may be that the individual includes a variety of exercises if they are using circuit training as their training method
What does the skill phase mean for a person training for a team activity?
This is where they would link with the rest of the team or group, but they could still practise the individual skills that they need for their particular activity
What happens in the cool down of a training session?
Rather then just stopping at the end of a session, a person should end the session gradually, taking some light exercises to help with their recovery and to remove lactic acid and other waste materials
Why is it important to remove lactic acid and other waste products through a cool down at the end of a training session?
To prevent the individual from being sore or stiff later
What is lactic acid?
A mild poison and waste product of anaerobic respiration
What individual needs do training sessions be designed to suit?
- age
- experience
- existing fitness levels
- actual ability levels
- level of motivation
What is a simple way to calculate an individual training threshold?
By using the standard formula of MHR (maximum heart rate), which is 220 – age
