Controllable Factors Flashcards
What are the key principles of training?
Overload, Progression, Specificity, Variety
What are 3 types of training error?
Overtraining/Reaching
No gradual loading
Repeating activity when fatigued
What % of injuries occur due to training errors?
70-75%
What are the 3 different types of stretching?
Static
Ballistic
PNF (proprioceptive neuromuscular facilitation)
What is mobility?
The movement around a joint - affected by mobility of your bones
What can stretching do to performance?
What types of stretching are best to elongate tissues?
Can decrease performances but prevent decreases in range of motion
Static and PNF
Why is strength training good for you?
Reduce injury risk as it improves resistance to tensile loads
Improves strength of the connective tissues
What is the reason coaches plan programmes of strength training
Good –> More muscle = more power = increase resistance to injury
Bad –> more fuel required and increases injury risk
Why is a muscle imbalance between the hamstrings and quadriceps apparent?
What percentage imbalance can cause an increased injury risk?
Breakdown of fine motor control during fatigue.
The hamstrings must be able to cope with everything the Quads can do.
10% imbalance causes increased injury risk
Why is movement repetition good/bad?
Optimises a skill as sub-cortical centres learn to automate it
However can cause increased risk of overuse injury
What does research challenge about repetition training?
- Elite people vary the way they train well-learned tasks
- Training skills don’t resemble competitions
- More than one way of performing a skill and achieving an outcome (penalty kick)
What is Fatigue?
occurs with sustained exercise and is a decreased in power output and decline in performance
What are the 3 potential sites of fatigue?
1) Within the CNS
2) Neural transmit from CNS to the muscle
3) Within the individual fibres
What is metabolic fatigue?
How does lactate build up affect fatigue?
When the muscles run out of fuel
- Calcium cannot bind to troponin
- halts enzyme functioning
What is neuromuscular fatigue?
How does this bring about a reduction in performance?
If you continue training when fatigued your body shuts down
CNS prevents contraction by inhibiting the nerve cell excitation
Why do changes in MTU function lower performances?
Reduce the effectiveness of SSC and therefore increasing the need for muscular work
What are the processes of functional changes?
1) Deteriorated muscle function
2) Reduced impact tolerance
3) Reduced elastic potential
4) Increase work in push off phase
Why do repeated SSC movements induce fatigue?
Reduces the amount of elastic energy storage therefore reducing force
Increase transition time from stretch to shortening phase
What are the kinematic changes and fatigue in race walking?
50km reduced in pace but 30km kept same cadence
Endurance athletes who maintain regular firing rates, main fatigue area was reduced muscle force therefore reducing impulses and step length
What are the differences between overtraining and overreaching?
Overtraining –> More prolonged fatigue state (weeks/months due to lack of rest)
Overreaching –> Prolonged fatigue state (few days due to strenuous competitions)
What are some of the symptoms of overtraining and overreaching?
Increased Blood Pressure
Reduced Iron
Fatigue
What are some of the types of soft-tissue injury?
Bones, Cartilage, Ligaments and MTU
Also injure the synovial membrane
What occurs during acute injuries?
Pain reduces quicker than tissue damage
Pain may go but tissue damage may not be healed
Always permanent damage
What occurs during chronic injuries?
If attempting to return constantly before actually being recovered properly, it is more detrimental to performance
Pain isn’t the best guide for recovery
