chapter 2 definitions Flashcards
what are the principles of sport
specificity
progressive overload
reversibility
recovery
tedium
define specificity
the performers training must be specific to their physical activity’s or training goals
progressive overload
gradually increasing frequency(how often), intensity(how hard), time(how long) or type (kind of exercise) (FITT)
recovery
the time required for the body to repair damages of training
reversibility
occurs when the efforts of training diminish due to a pause in training or a lack of training
tedium
training methods need to be varied to avoid boredom
what is the principle of diminishing returns
the rate of fitness improvement diminishes over time as fitness reaches its potential
define training method
the form of exercise selected to improve health or performance related components of fitness
continuous training
exercising continuously without a rest period
fartlek(speed play) training
mixes different speeds of movement around a set track/course
interval training
periods of intense work interspersed with timed rest periods or cardiac readiness
circuit training
series of exercises known as stations performed one after another
weight training
use of weights to increase muscular strength, endurance and power
plyometric training
uses speed and force in different movements to improve muscular power
flexibility
deliberate and regular program of exercises over a period of time can progressively and permanently increase usable range of motion around a joint
adaption
process of the body getting accustomed to a particular exercise or training program through repeated exposure
passive recovery
no physical activity or exercise is done so body is at complete rest eg. rest day
active recovery
low intensity activity to improve blood flow to the muscle eg pool session
3 points on sleep
7-8 of non rem sleep
naps to increase sleep time
production of growth hormones
2 points on nutrition
fluids need to be replenished after physical activity
macro and micronutrients need to be replaced
how does cryotherapy improve recovery
causes the blood vessels to contract helping blood drain from the muscles. This reduces inflammation/soreness and shortens recovery time following exercise
what is self-myofascial release
self-massage technique that releases muscle tension, treats delayed onset muscle soreness (DOMS) and improves blood flow.
RAMP
raise
activate
mobilise
potentiate
periodisation
periodisation is a division of a training plan into training phases which apply the principle of training
macrocycle
the macrocycle is the full training plan. involves long-term performance goals usually spread out over the course of a year
mesocycle
a number of continuous weeks where the training plan emphasises the same type of physical adaption
microcycle
a small number of training sessions with a daily breakdown of the training the performer will do every day
overtraining
inbalance between training loads and recovery time which can lead to dramatic decrease in performance
peaking
performer in their best physical emotional and mental condition for the most important performance during the training year
tapering
reduction in training volume and load to allow a performer ample time to recover and rest to increase their performance at the appropriate time
