Chapter 3-Physical Training Flashcards
Health
Is a state of complete mental physical and social well being and not merely the absence of disease or infirmity
Fitness
The ability to meet/cope with the demands of the environment
The components of fitness are
- Speed
- Agility
- Balance
- Cardiovascular endurance
- Co-ordination
- Flexibility
- Muscular endurance
- Power/explosive strength
- Reaction time
- Strength
Agility
The ability to move and change direction quickly (at speed) whilst maintaining control
Balance
Maintaining the centre of mass over the base of support
The two types of balance are
- Static balance (balance whilst still)
* Dynamic balance (maintaining balance whilst moving)
Cardiovascular endurance
The ability of the heart and lungs to supply oxygen to the working muscles. (Done using the aerobic energy system so long distance)
Co-ordination
The ability to use two or more different parts of the body together smoothly and efficiently
Flexibility
The range of movement possible at a joint
Muscular endurance
The ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue
Power
The product of strength and speed
Speed x time
Reaction time
The time taken to initiate a response to a stimulus
Speed
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.
(Speed=distance/time)
Strength
The ability to overcome a resistance
The 4 types of strength
- Maximal
- Explosive
- Static
- Dynamic
Maximal strength
Relates to the absolute maximum force that can be generated in one contraction
Dynamic strength
Relates more to repeated contractions
Explosive strength
Is also known as power, the product of strength and speed
Static strength
Is applicable to scrummaging in rugby. When both teams push with the same force and the scrum is not moving, the muscles involved remain at the same length and force applied is maintained
Reasons for fitness testing
- Identify strengths/weaknesses
- Inform training requirements
- Show starting level of fitness
- Monitor improvement
- Gauge success of training program
- Compare against national averages
- To motivate/set goals
- Provide variety in training program
Test for agility
Illinois agility test
How to do agility test
- Performer starts face down on the floor
- Test involves running around the cones as fast as possible
- Timed in seconds and compared to averages
- 10m x 5m rectangle with 4 cones down the middle
Test for balance
The stork balance test
How to do balance test
- start on 2 feet
- hands on hips
- one leg lifted so toes touch inside of the leg
- raise the heel of the leg on the floor
- start the timer
- balance for as long as possible
- record time
- compate to averages
Test for cardiovascular endurance
Multi stage fitness test (bleep test-but don’t call it that)
How to do cardiovascular endurance test
- lines 20m apart
- progessively harder
- runs in time with bleeps
- time between bleeps gets shorter
- keep running until you can’t keep going
- score recorded as a level and a bleep
Test for co-ordination
Wall toss test (anderson ball catch test)
How to do co-ordination test
- tennis ball starts in one hand
- both feet tother 2m from wall
- time starts, 30 seconds
- throw ball at wall and catch with opposite hand
- repeated as many times as possible
- if ball is dropped time continues
- compared to averages
Test for flexibility
Sit and reach test
How to do flexibility test
- sit on floor with legs straight
- feet flat against board
- slider in line with toes
- reach forward and push slider as far as possible
- score recorded
- compare to averages
Test for muscular endurance
Abdominal curl conditioning test (sit up bleep test)
How to do muscular endurance test
- lie on mat in sit up position
- sit up on the bleep and down on the bleep
- the test is maximal (how many you can do)
- also progressive (gets faster)
- score is how many sit ups are done
- compare to averages
Test for power/explosive strength
Vertical jump test (sargeant jump test)
How to do power/explosive strength test
- feet flat, stand and push ruler as far as possible this provides zero point
- apply chalk to finger tips
- from standing jump as high as possible
- record height
- compared to averages
Test for reaction time
Ruler drop test
How to do reaction time test
- one person holds ruler at zero
- thumb and index finger placed around ruler at 50cm
- without warning ruler is dropped
- catch ruler as fast as possible
- score recorded in cm
- three attempts
- compare to averages
Test for maximal strength
One rep max test
How to do maximal strength test
- lift weight once
- if completed use a heavier weight until the heaviest weight possible is reached
- compare to averages
Test for strength
Handgrip dynamometer test
How to do strength test
- held in dominant hand, arm at 90 degrees with elbow against body
- squeeze with maximum effort and record score
- compare to averages
Test for speed
30m speed test
How to do speed test
- use a flying start
- timed running 30m as fast as possible
- score is in seconds
- compared to averages
Limitations of fitness testing
- not sport specific
- don’t replicate movements of activities
- don’t replicate competitive conditions
- tests have questionable reliability
- must be done with correct protocols or results would be invalid
Qualitative data
A measure of opinions. More of a subjective than an objective appraisal relating to the quality of a performance rather than the quantity
Quantitative data
A measurement which has been quantified as a number eg time in seconds, goals scored. There is no opinion expressed. It is a fact. It is often the case that quantitative scores in fitness tests can be compared to national averages/ratings
Principles of training (what does SPORT stand for)
S-specificity P-progresive O-overload R-reversibility T-tedium
Specificity
Refers to the fact that training should be specific to the needs of the individual and the demands of the sport they participate in
Progressive overload
Overload is simply working harder than normal. By doing this the body will adapt and improve
Progression refers to the fact that overload should be gradual as the body adapts. If it progresses too fast the individual may suffer injury
Reversibility
Simply states that if an individual stops or decreases their training level then fitness and performance will likely drop.
Tedium
Tedium refers to boredom. Training should be altered and varied to prevent an individual from suffering from this
Principles of overload (what does FITT stand for)
F-frequency
I-intensity
T-time
T-type
Frequency
Refers to how often someone trains. Normally training should take place 3 or more times a week. As fitness increases the ability to train more often is possible
Intensity
Refers to how hard you train. As fitness increases, the intensity should be suitably increased
Time
Refers to how long you train for. As fitness increases the length of time spent training will increase
Type
Refers to the type of training used. The training type must remain suitable to gain specific fitness benefits that are required
Circuit training
A series of excercises performed one after the other with a rest in between
Advantages of circuit training
- excercises can be simple to complex
- can be manipulated to train different things eg strength
- can be varied to suit fitness level/age
- easy to monitor and alter
Disadvantages of circuit training
- appropriate amount of space is required
- may require specialist equiptment
- difficult to gauge an appropriate work:rest ratio at the start
Continuous training
Excercising for a sustained period of time without rest. It improves cardiovascular fitness. Sometimes referred to as steady state training
Steady state excercise
Working continuously at the same intensity
Continuous training involves
Using heart rate as a guide
Improves cardiovascular endurance
Improves ability to work without suffering fatigue, thus your stamina improves
Advantages of continuous training
- done with little or no equiptment
- improves aerobic fitness
- running can be done virtually anywhere
- simple to do
Disadvantages of continuous training
- can be boring/tedious
- can cause injury due to repetitive contractions
- can be time consuming
- doesn’t always match the demands of the sport
Calculating aerobic training zone
- calculate maximum heart rate (220 - age)
- aerobic training zone is (60-80% of max heart rate)
Fartlek training
Like continuous training, fartlek training is used to improve cardiovascular endurance. It is more varied than continuous training as the speed and intensity is varied. It is also known as ‘speed play’ and normally involves running
Fartlek training involves
- Speed being altered throughout
- Excercises being incorporated into the activity
- Running on different terrains
- Altering the intensity to allow aerobic and anaerobic energy systems to be trained
Interval training
Training method that incorporates periods of work followed by periods of rest
HIIT
High intensity interval training: an excercise strategy alternating periods of short intense anaerobic excercise with less intense recovery periods
Advantages of HIIT
- burns body fat and calories quickly
- can be altered easily to suit the individual
- can be completed relatively quickly
- can improve anaerobic and aerobic energy systems
Disadvantages of HIIT
- exteme work can lead to injury
- high levels of motivation are needed to complete the work
- it can lead to dizziness and feelings of nausea
Uses of interval training
- sprints or high intensity dribbling for football
- vertical jumps for volleyball and basketball
- heavy bag intervals for boxers
Plyometric training
It is used to improve power. It usually involves jumping, bounding or hopping. The aim of plyometrics is to use your body weight and gravity to stress the muscles involved
Plyometric training (box jumping example)
- athlete jumps off the box
- as they land quadriceps lengthen (eccentric)
- this stores elastic energy which can be released through immediate jump
- second jump uses a stronger concentric contraction
- the eccentric contraction has caused a stronger concentric contraction
Static stretching
Stretching to the limit and holding the stretch isometrically
Advantages of static stretching
- it increases flexibility
- in can be done by virtually everyone
- it is relatively safe
Disadvantages of static stretching
- it can be time consuming to stretch the whole body
- some muscles are easier to stretch than others
- over stretching can cause injury
Weight training
This can involve the use of free weights, resistance machines or any object that can be safely lifted.
Weight training safety
- excercise should be completed correctly using the correct technique
- if free weights are used a spotter should be used to help the initial lift
- children should not lift heavy weights as they damage growing bones
- a thorough warm up should be done first
- a period of rest should follow every set
One repetition
Completing one lift of a weight (up and down)
One set
The completion of a number of reps
Strength/power weight training
Involves lifting heavy weights with a low number of reps
Muscular endurance weight training
Involves lifting lighter weights with a high number of reps
Advantages of weight training
- can be easily adapted for different fitness aims
- is relevant to all sports
- relatively straightforward to carry out
- strength gains can occur
Disadvantages of weight training
- heavy weights can increase blood pressure
- injury can occur if weights are too heavy or if incorrect technique is used
- calculating one rep max requires high levels of motivation
Safety when training
- training type and intensity should match training purpose
- do a warm up and cool down
- over training should be avoided
- appropriate footwear and clothing
- taping/bracing may be needed
- hydration should be maintained
- stretches should not be over done
- technique should be correct
- rest in between sessions
- spotters should be used
High altitude training
Involves carrying out training at a high altitude (above sea level). Many athletes need to travel to other parts of the world for appropriate areas. It is a form of aerobic training and can improve cardiovascular endurance
How high altitude training is done
- as there is a limited amount of oxygen in the air at altitude, training is very hard.
- so body makes more red blood cells to carry available oxygen
- by end of training there is more red blood cells
- so they can carry vast amounts of oxygen, helping them perform endurance activities
Limitations of high altitude training
- can be difficult to complete training so people may train less
- so fitness could be lost
- some athletes suffer from altitude sickness
- the benefits are lost quickly
The three training seasons
- Pre-season (preparation)
- Competition season (peak/playing season)
- Post-season (transition)
Pre-season/preparation
The aim is to improve general and aerobic fitness. This is often done by aerobic training. It is also used to improve specific fitness components for competition season
Competition/peak/playing season
The aim is to maintain fitness levels. The performer should be at peak fitness and will aim to maintain this. They may also work on specific skills used in the sport
Post-season/transition
The aim is to rest and recover from the season. Many performers also continue some light aerobic training so that fitness levels do not drop too far
Components of a warm up
- Gradual pulse raising activity to increase oxygen to working muscles
- Stretching all relevant muscles
- Skill based practices
- Mental preparation to get focused
Benefits of a warm up
- body temp increase
- increases range of movements possible
- gradual increase in effort
- focused and psychologically ready
- less chance of injury
- increase in amount of oxygen carried to working muscles helping with production of energy
Components of a cool down
- An activity to maintain an elevated breathing and heart rate.
- A gradual reduction in intensity
- Stretching of all main muscles used
Benefits of cool downs
- allows the body to start to recover after excercise
- helps with the removal of lactic acid, carbon dioxide and waste products
- it can help to prevent the delayed onset of muscle soreness (DOMS)
