Exercise Phys: Preparation and Training Methods Flashcards
What is ballistic stretching?
Stretches performed with a swinging or bouncing movement to push range of motion further.
What is circuit training?
A series of exercises or ‘stations’ performed in a sequence with rest an option between each.
What fitness component does circuit training improve?
Muscular Endurance
What is continuous training?
Low intensity exercise performed for long periods of time without rest.
What fitness component does continuous training improve?
Aerobic Power
What is the purpose of a cool down?
A cool down should take place after all physical activity and include light exercise and stretching.
What are the physiological benefits of a cool down
Maintenance of an increased HR and breathing rate, continuation of the skeletal muscle pump, improved removal of lactic acid, and decreased likelihood of DOMS.
Define quantitative data
Factual and Numerical Data
Define Qualitative data
Subjective – Is descriptive and looks at feelings, opinions and emotions
What is quantitative analysis
Compares scores to other people or standardised tables
What is qualitative analysis
Makes judgements on quantitative analysis scores
What is the Borg scale
A qualitative method of rating perceived exertion (RPE)
Give 2 examples of objective measurements
- The Wingate Test
- The Multi-stage fitness test
What does the wingate test measure?
Anaerobic Power
What does the Multi stage fitness test measure?
Stamina
Give an example of a subjective measurement
Harvard Step Test
Define Validity
When the test measures what it sets out to do
Define Reliability
Means the test can be repeated accurately
How many stages are involved in a warm up?
3
What does stage 1 of a warm up consist of?
Pulse Raiser
What 4 physiological factors increase during a warm up?
HR, Q, Breathing Rate and Vascular Shunt
What does stage 2 of a warm up consist of?
Stretching / flexibility exercises with the joints & muscles most active during the session.
What is active stretching
Performer works on one joint, pushing it beyond its point of resistance, lengthening the muscle and connective tissue
What is passive stretching
When a stretch occurs with the help of an external force e.g. partner, gravity or a wall
What is ballistic stretching
Performing a stretch with swinging or bouncing movements to push a body part even
further
What is stage 3 of a warm up?
Involves the movement patterns that are to be carried out
How does a warm up reduce the chance of injury
Increases elasticity of the muscle
What is the benefit of increased muscle temperature during a warm up
Increases enzyme activity = Makes energy available
Increases oxygen dissociation from Haemoglobin
Identify 3 somatic stress techniques that can be used during a warm up
Centering, Breathing Control, PMR
Identify 3 benefits of a cool down
- Keeps blood flow high – oxygen is flushed through the muscles
- Removes and oxidises remaining lactic acid
- Allows the skeletal muscle pump to keep working - preventing blood pooling
- Limits the effects of DOMS
What does SPORR stand for
Specificity, Progressive Overload, Reversibility, Recovery
Why is specificity important?
Ensures training is relevant
What is progressive overload
- Gradually training harder as fitness improves e.g. lift heavier
What is reversibility
- If training stops, the adaptations that have occurred as a result of the programme will deteriorate.
What does the FITT Principle stand for
Frequency, Intensity, Time, Type
Define the term periodisation
Dividing the training year into specific sections for a specific purpose
What are the three training cycles?
Macro, Mesco, Micro
What is a Macrocycle
- A long-term period of training, typically one year / 4 years with a long term goal
What are the 3 periods that made up a macrocycle
Preparation, Competition, Transition
What does the preparation period consist of
- General conditioning and the development of fitness levels
What does the competition period consist of
- Where the performer refines skills and techniques as well as maintaining fitness levels
What does the transition period consist of
Rest and recovery
What is a mesocycle
- A medium-term block of training, typically spanning between 4–12 weeks.
What is a microcycle
- A short-term block of training, typically one week, or a few days
Define the term tapering
Reducing the volume and or intensity of training prior to competition
Define the term peaking
Planning training so a performer is at their peak mentally and physically for a competition
What does Fartlek training consist of
- Continuous nature with high intensity bursts on different terrains
What fitness component does fartlek training improve
- Improve aerobic power, stamina and recovery times
What does HIIT / Interval training consist of
- Periods of high intensity intervals followed by recovery periods
What fitness component does HIIT / Interval training improve
Anaerobic Power
What does weight training consist of
- Using the body to overcome a resistance provided by free weights or a fixed weights machine.
What fitness component does weight training improve
Strength or Muscular Endurance
What is PNF training
Advanced stretching technique
What fitness component does PNF improve
Flexibility
Why should PNF not be done during a warm up
Reduces speed and power
How is PNF training performed?
- Muscle is isometrically contracted for a period of at least 10 seconds, it then relaxes and stretches again usually going further.
What are the 2 proprioceptors involved in PNF?
Muscle Spindles and Golgi Tendon Organs
