chp 7 Flashcards
SPORT
Specificity
Progression
Overload
Reversibility
Tedium
Specificity
Training must focus on specific types of activity to improve :
- the type of fitness needed
- particular muscle groups
Progression
This happens when the body adapts to the training and moves to a new level of fitness. Progress is achieved through an increase in intensity leading to overload
- Most progress is made early on
- At higher fitness levels, there is less progress
- A plateau may occur when higher levels of fitness are hard to reach
Overload
This occurs when the level of training is raised to a level higher than normal. Your body adapts to these extra demands
Can be achieved in an increase if ) intensity, frequency and duration
Reversibility
Training affects are reversible if training intensity is reduced or stopped, there can be deterioration of speed, strength or agility. Muscle loss may occur
Tedium
= boredom ! Signs of boredom are an important indicator that training needs to be more interesting and useful
FITT
frequency , intensity , time ,type of
FITT
frequency , intensity , time , type
FITT
frequency , intensity , time , type
Frequency
Frequency Of the activity how often you should train
Intensity
Intensity of the activity how hard you should train focusing in raising heart rate
Time
Spent on the activity how long you should train for - this depends on the focus
Type
Type of training / activity
Overtraining
Excessive exercise that gives the body more work or stress than it can handle
Overuse injury
Results from repeating the same exercises or activity. ex tennis elbows
Fatigue
Can affect performance motivation, sleep and depression
Method of training
A system or set of techniques for improving ability in specific areas of health related or skill related fitness
Descriptions of continuous training
Consists of continuous activities, max heart rate between 60% and 80% , examples : running, swimming , cycling and rowing
Descriptions of weight training
Involves using free weights, kettlebells, resistance weights. Repetition are the number of times the weights are lifted. Sets are the number of times a weight activity is carried out.
Descriptions of Fartlek training
Also known as speed play. Involves fast and slow activity over a variety of terrain or hills (running, cycling , etc..) used the Borg scale for intensity
Plyometric training
Eccentric muscles movements
Methods : squat jumps, box jumps
Descriptions of circuit trainings
Complete exercises for different muscle groups at stations
Exercise over time or repetition
The muscle groups should be in alternate stations
Useful for team sports
Descriptions of high intensity interval training
Involves periods of intense work followed by rest periods
Can be short or long intervals
Allows rest time to remove waste products, such as lactic acid and CO 2
Advantages and disadvantages of continuous trainings
(+) Does not require much equipment
Good for aerobic fitness
Burns fat
(-) no anaerobic fitness
Requires motivation
Advantages and disadvantages of weight training
(+) improves muscular strength
Easy to show progression
Muscle size and power increased
(-) can be expensive (gym fees, equipment )
Prone to injuries
Specialist equipment may be needed
Advantages and disadvantages of faetlek training
(+) easily adapted for different sports and fitness levels
Good for sports that have a change of pace
(-) difficult to monitor effort
Easy to avoid challenging parts
Advantages and disadvantages of Pyometric training
(+) over time a greater force is created when muscles contracts
Provides more energy
Provides fast powerful movements
(-) high amount of stress on muscles
No benefits to aerobic fitness
Advantages and disadvantages of circuit training
Varied so it doesn’t get boring
Easily adapted can include skill stations
Requires a lot of equipment and time to set up
Advantages and disadvantages of high intensity interval training
Benefits game players
Combines aerobic and anaerobic exercises
Can be adapted for activities or fitness levels
Speacialist equipments are not required
Can become boring
Neeed to include rest
Trainings that aim to work on cardiovascular endurance
Continuous training
Circuit training
Training aim and safety for weight training
Muscular endurance, speed , power and strength
Correct use of equipment, risk of overtraining, use of sports to prevent injuries
Training aim and safety for plymoteric training
Power explosive strength
Correct yes of equipment, need to prevent injuries
Training aim and safety for fartlek training
Muscular endurance, speed , power , strength
Correct footwear and equipment, safe environment
Training aim and safety for circuit training
Anaerobic fitness < strength , muscular endurance, cardiovascular speed
Correct use of equipment, risk of overtraining, time limitations
Training aim and safety for high intensity interval training
Speed, muscular endurance , anaerobic fitness
Correct use of equipment, risk of overtraining, time limitations
High altitude training
Specialised training at over 1524 m above sea level that helps the body improve the productions of red blood cells
Disadvantages towards high altitude training
Training at high altitude places more stress on the body
It is not possible to train as intensively as you can at lower altitudes. This can lead to over training
Have negative impact on your immune system
Loss of muscle mass, because the body is using up energy reserves in the muscles
Some people experiencing dizziness or nausea and can’t complete their training
Many people don’t have east access to high altitude locations
Benigts of warm training
Athlete can train consistently in good conditions
There are psychological benefits, as mood is lifted with the improved climate
Other pressures they have at home may be removed such as media intrusion
The risk of injury is reduced, as muscles are warmer
Physiological benefits of warm up
Raises the body temperature and heart rate
Increases blood flow ( oxygen and supply) to the muscles
Stretches the muscles and gets them ready for action
Gets joints moving and increases the range of motion
Helps avoid sprains and strains
Gives practise in skills and techniques to be used in the session/game.
Physiological benefits of cool down
Helps reduce the oxygen debt and clear any lactic acids in the muscle
Allows heart rate and blood flow to reduce gradually to normal levels
Gentle stretching reduces muscle soreness and stiffness later
Reduces risk of injury
Psychological benefits of warm up
Focuses the mind on the exercise
Helps prepare mentally for competition
Part of the build up to a match readiness
Psychological benefits of cool down
Gives time for performer to calm down
Helps transition to less physical daily activities
Offers chance to reflect on performance
Physiological
To do with the body, physical activities that get the body ready for exercise or wind-down afterwards
Psychological
To do with the mind activities that stimulate the mind and help the performer prepare mentally for exercise or completions or to relax afterwards
Dynamic stretches
Controlled leg and arm movements that take the limbs to the limits of their range of motion, used to engage muscles and mobilise joints, simulating the action used in the activity
Static stretches
Involve gradually easing into the stretch position and holding the position for 15-20 seconds, a focus for activities such as dance, gymnastics and diving. Which require the muscles to engage beyond their normal range.
