chapter 2 definitions

Question 1

what are the principles of sport

Answer 1

specificity
progressive overload
reversibility
recovery
tedium

Question 2

define specificity

Answer 2

the performers training must be specific to their physical activity’s or training goals

Question 3

progressive overload

Answer 3

gradually increasing frequency(how often), intensity(how hard), time(how long) or type (kind of exercise) (FITT)

Question 4

recovery

Answer 4

the time required for the body to repair damages of training

Question 5

reversibility

Answer 5

occurs when the efforts of training diminish due to a pause in training or a lack of training

Question 6

tedium

Answer 6

training methods need to be varied to avoid boredom

Question 7

what is the principle of diminishing returns

Answer 7

the rate of fitness improvement diminishes over time as fitness reaches its potential

Question 8

define training method

Answer 8

the form of exercise selected to improve health or performance related components of fitness

Question 9

continuous training

Answer 9

exercising continuously without a rest period

Question 10

fartlek(speed play) training

Answer 10

mixes different speeds of movement around a set track/course

Question 11

interval training

Answer 11

periods of intense work interspersed with timed rest periods or cardiac readiness

Question 12

circuit training

Answer 12

series of exercises known as stations performed one after another

Question 13

weight training

Answer 13

use of weights to increase muscular strength, endurance and power

Question 14

plyometric training

Answer 14

uses speed and force in different movements to improve muscular power

Question 15

flexibility

Answer 15

deliberate and regular program of exercises over a period of time can progressively and permanently increase usable range of motion around a joint

Question 16

adaption

Answer 16

process of the body getting accustomed to a particular exercise or training program through repeated exposure

Question 17

passive recovery

Answer 17

no physical activity or exercise is done so body is at complete rest eg. rest day

Question 18

active recovery

Answer 18

low intensity activity to improve blood flow to the muscle eg pool session

Question 19

3 points on sleep

Answer 19

7-8 of non rem sleep
naps to increase sleep time
production of growth hormones

Question 20

2 points on nutrition

Answer 20

fluids need to be replenished after physical activity
macro and micronutrients need to be replaced

Question 21

how does cryotherapy improve recovery

Answer 21

causes the blood vessels to contract helping blood drain from the muscles. This reduces inflammation/soreness and shortens recovery time following exercise

Question 22

what is self-myofascial release

Answer 22

self-massage technique that releases muscle tension, treats delayed onset muscle soreness (DOMS) and improves blood flow.

Question 23

RAMP

Answer 23

raise
activate
mobilise
potentiate

Question 24

periodisation

Answer 24

periodisation is a division of a training plan into training phases which apply the principle of training

Question 25

macrocycle

Answer 25

the macrocycle is the full training plan. involves long-term performance goals usually spread out over the course of a year

Question 26

mesocycle

Answer 26

a number of continuous weeks where the training plan emphasises the same type of physical adaption

Question 27

microcycle

Answer 27

a small number of training sessions with a daily breakdown of the training the performer will do every day

Question 28

overtraining

Answer 28

inbalance between training loads and recovery time which can lead to dramatic decrease in performance

Question 29

peaking

Answer 29

performer in their best physical emotional and mental condition for the most important performance during the training year

Question 30

tapering

Answer 30

reduction in training volume and load to allow a performer ample time to recover and rest to increase their performance at the appropriate time