D2 Training and preparation for Performance Flashcards
what are lab tests
a scientific way of testing a hypothesis in an artificial and highly controlled setting e.g. VO2 Max treadmill test
what are field tests
tests conducted in real-world settings e.g. multi-stage fitness test
what is quantitative data
refers to numerical information that can be measured and counted
what is qualitative data
refers to descriptive information that characterizes but does not measure - subjective
what is the multi stage fitness test
- a shuttle run over 20m where the time interval between each beep decreases as the level increases
- tests of aerobic capacity
- produces a level and a shuttle which is numerical
what is the 12min Cooper run test
- a continuous 12 min run often performed around a track and designed for having lots of people do it at once
- measures total distance run in 12 mins
what is the Harvard step test
- a tests of aerobic and cardiovascular capacity
- required to continuously step up to a platform to an increasingly quick beep
- produces level and shuttle
what is validity
the degree to which data measures what it intends to measure
what is reliability
the degree to which data collection is consistent and stable over time
what makes a test valid
the experiment measures what it is intended to measure
what makes a test reliable
getting the same results when you repeat the test
what are the components of a warm up
- cardiovascular (pulse raiser)
- stretching: static and ballistics
- sport specific phase: preparing the performer physically and mentally
what occurs during the cardiovascular warm up section
- begins with moderate or light activity in order to increase the delivery of oxygen to the working muscles
- energy production will begin to implement good performance
what occurs during static stretching
- can be active or passive
- a stretch is held in a stationary position for around 30s
what is an active stretch
activate a muscle to hold a stretch without external resistance. the agonist contracts to help you stretch the antagonist
what is a passive stretch
involves using an external force to help you achieve a stretch like a band
what is a dynamic stretch
stretching with controlled movements
what are the physiological benefits of a warm up
- reduce injury possibility
- increases speed of nerve impulses
- increases muscle temperature
- allows for rehearsal of movement
- increase blood flow
- allows time for mental rehearsal
- increase production of synovial fluid
- release of adrenaline
how is injury risk reduced by warming up
muscles respond to similar movements that they will experience during a game so will be consistent during the game
how does increase the speed of nerve impulses benefit a performer
along the axon you can speed up an electrical impulse through the myelin sheath so impulses get to the brain faster
how does increase muscle temperature benefit a performer
ensures muscles are more flexible so less likely to cause a tear - static stretch for 30s
how does allowing for rehearsal of movement benefit a performer
so your muscles can easily reproduce the movements needed during a game
how does increased blood flow benefit a performer
heart rate will increase so more oxygen will be supplied to the muscles to allow for aerobic respiration
how does allowing time for mental rehearsal benefit a performer
means you can focus and prepare your mind for the game or sessions ahead to improve performance
how does increased production of synovial fluid benefit performers
less friction and more lubrication in a joint meaning more smooth movements
how does release of adrenaline benefit a performer
stimulates your sympathetic nervous system
what is a cool down
light activity that helps the body recover from exercise
how does a cool down benefit a performer
- oxygen-debt
- reduction in DOMS
- venous return
- vascular shunting
- cramps
- heart rate
lactic acid removal - breathing rate
what is a cramp
an involuntary muscle contraction that will impede performance, caused by a buildup of lactic acid, dehydration and loss of electrolytes
why does lactic acid need to be flushed out of muscles
lactate is used to convert it into energy so blood flow needs to remove it to an area where it can be converted or removed
why does heart rate need to remain elevated after exercise
to keep oxygen delivery to muscles and blood supply to remove lactic acid
what causes DOMS
concentric contractions followed by eccentric contractions
what does EPOC do
removes lactic acid as it allows it to be oxidized
what is specificity
matching training to the requirements of the activity
what is progressive overload
gradually increasing the amount of overload during training to improve fitness but without injury
what is reversibility and why might it occur
gradually losing fitness as a result of stopping training
caused by boredom, no motivation or lack of free time
why is recovery needed
so the body and repair and recuperate to maintain performance levels
- beginner 1:1, elite 3:1
what are the principles of overload
- frequency
- intensity
- time
- type
what is the stress adaptation cycle
gradually increasing work capacity overtime while maintaining rest to keep training optimum
- you need to stress your body before you can rest and recover to increase quality of performance
what does the stress-adaptation graph look like
what is periodisation
the systematic division of training into phases, structured progressively to improve performance whilst minimising injury
what are the 3 main cycle of periodisation
macrocycle, mesocycle and microcycle
what are the 3 periods in the macrocycle
- preparation period
- competition period
- transition period
what is the purpose of a preparation period within a macrocycle
laying the groundwork, lots of high intensity training to build a general level of fitness and not too specific
good base before honing in skills
what is the purpose of the competition period during a macrocycle
maintaining peak fitness, sharpening skills, balancing training with adequate rest
what is the purpose of the transition period during a macrocycle
crucial for mental and physical recovery, active recovery including low intensity workouts and ensures that athletes are ready for the next stage
what is a mesocycle
part of the macrocycle where training is tailored to specific parts of a sport
what is the primary focus of a mesocycle
each cycle is specific to a component of fitness, personalised training plans to make sure it is appropriate to the current fitness level, lasts 4-12 weeks, gives enough time for physical adaptation to take place
what is a microcycle
part of mesocycle that breaks down into specific, weekly training programs that provide in depth detail for the training during the week
how does the training volume and intensity vary throughout the stages
R/TS: low intensity, low volume
PS: low intensity, high volume
CS: high intensity, lowish volume - overall load is still high
what is volume
refers to the total amount of work performed during a training session, week or cycle
what is intensity
refer to the level of effort or demand placed an the athlete during training, typically expressed as a percentage of maximum capacity
what is tapering
a 7-14 day period before a competition where the intent is of delivering maximal performance for the event (training can increase or decrease)
what are the benefits of periodisation
- elevates an athlete’s performance at predetermined time points
- maximise specific physiological and performance adaptations
- reduce the risk of overtraining
- provide a plan for long-term athlete development
what is active recovery
low-intensity physical activity that aids in the removal of waste products from the ,muscles and promotes recovery, as opposed to complete rest
what is double periodization
what an athlete has to peak twice in one season
what are the types of training
- continuous
- interval
- fartlek
- speed
- weight/resistance
- PNF
- circuit
- plyometric
what is PNF
- proprioceptive neuromuscular facilitation
- it is an advanced stretching technique
- increases range of motion since is facilitates muscular inhibition - more effective with the help of a partner
test, training and definition of aerobic endurance
Test: multi-stage fitness test, VO2 Max treadmill test
T: continuous
Def: the ability of the body to inspire, transport and utilize oxygen to perform sustained periods of physical activity
test, training and definition of anaerobic endurance (power)
Test: vertical jump test
T: plyometrics
Def: the ability to produce sustained maximal power during all-out, short-term physical efforts
test, training and definition of maximal strength
Test: one rep max
T: weight/resistance
Def: the ability to produce a maximal amount of force in a single muscular contraction
test, training and definition of strength endurance
Test: sit up test
T: continuous
Def: the ability to sustain repeated contractions over a period of time withstanding fatigue
test, training and definition of flexibility
Test: sit and reach test
T: PNF
Def: the ability of a joint to move through a full and unrestricted range of movement
test, training and definition of agility
Test: Illinois agility test
T: circuit
Def: the ability to change direction at speed under control
test, training and definition of speed
Test: 30m sprint test
T: speed
Def: the rate at which the body is moved from one place to another
what is altitude training
training at elevations typically above 2000m above sea level to improve athletic performance
what happens to the partial pressure of oxygen as altitude increases
partial pressure decreases the higher you go because oxygen particles are more spread out
what is EPO and how does it altitude training affect it
erythropoietin - stimulates the production of red blood cells and haemoglobin
what is the immediate response of the cardiovascular system to altitude training
blood plasma decreases, so higher concentration of RBC meaning more oxygen will be delivered
what are the advantages of altitude training
- heart pumps more more efficiently
- increase RBC production
- increased VO2 max
- increased capillarization
- increased EPO release
- increased oxyhaemoglobin and myoglobin
- increased alevoli
what are the disadvantages of altitude training
- altitude sickness
- reduce intensity of workouts to start with
- adaptations can fade quick once back to sea level
- not easily accessible
- might not work for every athlete
what is recommended altitude for EPO release
2000-2500m
what are the 3 phases of altitude training program
- acclimatization (5-7 days)
- primary training
- recovery
how does increased capillarization benefit a performer
- more blood delivered to muscles so improves oxygen delivery and water removal
- diffusion will increase as higher SA
what is a haematocrit
the percentage of RBC in the blood
what is the live high, train low strategy
involves living at a high altitude to stimulate RBC production and train at low altitudes to maintain training intensity
what is HIIT training and who would use it
very high intensity training with short rest periods
- used by intermittent sports
+ves and -ves of HIIT training
+ improved VO2 max
+ increased capillarization and mitochondrial density
+ higher lactate threshold
- difficult to do without experiencing high fatigue
- hard to motivate self to train with 100% effort
what is SAQ and who would use it
speed, agility and quickness -involving reaction time, neuromuscular efficiency and explosiveness
- used by goalkeepers, F1 drivers
benefits of SAQ training
- recruitment of more motor units
- faster reaction time
- increased muscle fibre activation
- increased kinesthetic awareness
