D2 Prep and training methods Flashcards
What is an example of a laboratory test?
VO2 Max Treadmill Test
What is an example of a field test?
Multi-stage fitness test
What is quantitative data?
numerical information that can be measured and counted
often involves quantities, amounts and values expressed in numbers, such as scores, times, distances or weights
What is an example of quantitative data?
recording heart rate
counting number of goals scored
What is qualitative data?
descriptive information that characterises but doesn’t measure
Includes subjective data, e.g. opinions, descriptions, observations
words not numbers
What is an example of qualitative data?
describing athletes technique
feedback on how athlete feels
What is the multi stage fitness test?
shuttle run over 20m
time interval between bleeps decreases as level increases
test of aerobic capacity
What quantitative data is produced in multi stage fitness test?
get a level and a shuttle: e.g. 11.2
indicates VO2 Max
What is the 12 minute cooper run?
continuous 12m run, often performed around 400m track
designed for lots of people
What quantitative data is produced by 12 min cooper run?
total distance ran measured in m
What is the Havard step test?
continuously step up onto a platform in time to an increasingly quick bleep
What quantitative data is produced by Havard step test?
level and shuttle
What is validity?
degree to which data measures what it intends to measure
e.g. testing for muscular strength and measuring heart rate is not valid
What is reliability?
degree to which data collection is consistent and stable over time
e.g. test can be completed again by another researcher in similar setting
What should a warm up involve?
cardiovascular warm-up (pulse raiser)
stretching (static + ballistic)
sport specific phase (skills specific to performance)
What is active stretching?
activate a muscle to hold stretch without external assistance
agonist contracts to help stretch antagonist
What is passive stretching?
external force to achieve stretch
e.g. wall/person
What are the physiological benefits of a warm-up?
reduce possibility of injury
increase speed of nerve impulses
increase in muscle temp
allows for rehearsal of movement/mental
increase blood flow
increase productions of synovial fluid
release of adrenaline
How will reducing the possibility of injury benefit the performer?
responding to similar movements experienced during game
getting brain to start telling body what movements to do
How will increase in speed of nerve impulses benefit the performer?
along axon, you propagate speed of electrical impulses due to myelin sheath
How will increase in muscle temperature benefit the performer?
increasing muscle temp sp increasing flexibility of muscles
How will rehearsal of movement benefit the performer?
responding to similar movements experienced during game
getting brain to start telling body what movements to do
How will increasing blood flow benefit the performer?
heart rate increase so more oxygen supplied to working muscles for aerobic respiration
increased muscular contraction and better performance
How will mental rehearsal benefit the performer?
good to get in zone / to make good decisions
stimulates sympathetic nervous system to speed up heart rate
How will increase production of synovial fluid benefit the performer?
reduced friction in joints
smoother movements
How will release of adrenaline benefit the performer?
adrenal glands produce adrenaline
stimulates sympathetic nervous system to speed up heart rate
Why should a cool-down be used?
repay oxygen-debt
reduce effect of DOMS
increase venous return
decrease chance of cramps
flush out lactic acid
What are the principles of training?
Specificity
Progressive Overload
Reversibility
Tedium
(Recovery)
Why is recovery needed?
rest days to ensure body has time to recover, repair and recuperate
amount of recovery required depends on level of performer
What are the principles of overload?
Frequency
Intensity
Time
Type
Why do you need to stress your body lots before a race?
so you recover at a higher intensity
strength decreases from start point to then during recovery, exceeding start point
Why will work capacity gradually increase over time?
as after exercise, the body will undergo lots of stress, during recovery work capacity will increase so next exercise can be done at higher intensity
What is periodisation?
systematic division of training into phases, structured to progressively improve performance whilst minimising injury risk
What are the four benefits of periodisation?
elevate athletes performance at predetermined time points
maximise specific physiological and performance adaptations
reduce risk of overtraining
provide a plan for a long-term athlete development
what is volume?
the total work done in a cycle/week/session
what is intensity?
level of effort or demand placed on an athlete during training
what is the macro cycle?
longest, typically lasting a year or more
what is the meso cycle?
part of macro (4-12 weeks)
gives enough time for physical adaptation to take place
will have its own goal/target
particular focus on component of fitness
what is the micro cycle?
shortest, often lasting between a few days to a week, focussing on daily or weekly fluctuations
What is tapering?
tapering within competition phase (volume of training decreases with training intensity increasing) - maximal preparation for competition
results in peaking whereby a performer reaches an event in peak physical condition
what is the transition period?
final phase of year and involves recovery
allows athlete to recharge physically and mentally and ensure injury free start to season
transition is reduction in both volume and intensity : recovery whilst maintaining fitness (2-4 weeks)
What is tapering in multi sport/ team sport?
training varied to manage fatigue whilst enhancing performance
what should be reduced during tapering?
more effective to reduce duration than frequency and intensity should stay relatively high in order to reduce overall load
What are the components of fitness?
aerobic endurance
anaerobic endurance
agility
balance
cardiovascular endurance
flexibility
muscular endurance
power
reaction time
maximum strength
strength endurance
speed
what is the definition of aerobic endurance?
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of physical acitivity
What is the definition anaerobic endurance?
the ability to produce sustained maximal power (work per unit time) during all-out, short term physical effort
what is the definition of maximum strength?
the ability to produce a maximal amount of force in a single muscular contraction
what is the definition of strength endurance
the ability to undergo repeated muscular contractions over a period of time whilst avoiding fatigue
what is the definition of flexibility?
the ability of a joint to move through a full and unrestricted range of movement
what is the definition of agility?
the ability to change direction at speed under control
What is the definition of speed?
the rate at which the body is moved from one place to another
What is the preparation period?
general conditioning
consists of high volume, low intensity work
athletes aim to develop aerobic and muscular endurance, general strength and mobility
What is the competition period?
main aim to optimise competition performance
levels of fitness and conditioning should be maintained as should the competition specific aspects of training
volume decreased and intensity increased
What is double periodisation?
some sports require an athlete to peak more the once in season
long-distance athlete may want to peak in winter during cross-country and then in summer on track
What are the physiological benefits of doing a warm up?
Increases release of synovial fluid - lubricate joints, smoother movements
increase blood flow for increased oxygen transportation throughout body - more oxygen to working muscles
increase muscle temp for increased flexibility of muscles meaning less likely to tear/pull a muscle
allows time for rehearsal of movement so body prepared to perform similar movements in game
What is altitude training?
training at more than 2000m above sea level
What are the benefits of altitude training?
increases EPO production, due to lower partial pressure of O2
Increases VO2 max
increases rbc production
increased cappilarisation
increased alveoli
What are the physiological benefits of altitude training?
more O2 available to higher aerobic intensity
rbc = increase transport of O2
increase contractility of muscle as more O2
delay fatigue
increase capillarisation - more blood flow to muscles
What are the advantages/ disadvantages of altitude training?
improves efficiency of heart
altitude sickness, hinder ability to train
intensity reduced at first as lower partial pressure of O2
What is HIIT training?
very high intensity training with short rest periods
What are the physiological adaptations of HIIT training?
increased VO2 max, increased capillarisation, increased mitochondrial density
increase lactate threshold
What are the drawbacks of using HIIT in a training program?
difficult to do without experience
high fatigue as maximal efforts
hard to motivate to try 100% effort unless treadmill
How is HIIT training effective for a games player?
mimics how games player stresses anaerobic and aerobic energy systems
risk of injury and more recovery time may be needed
What is SAQ training?
Speed agility quickness
quickness: involving reaction time, neuromuscular efficiency, explosiveness
being coached correct technique for movements
progression exercises to improve motor abilities to do skills faster
What are the physiological adaptations of SAQ training?
increased recruitment of motor units
improved kinesthesis
faster reaction time
increased muscle fibre activation (type II)
increased power, footspeed
