mr smith-paper 2 Flashcards
quantitative data
contains factual information
numerical data
most fitness tests use this data
qualitative data
subjective as looks at feelings, emotions
e.g borg scale method of rating perceived exertion RPE
used to measure performers intensity during training
objective data
data based on facts and is measurable
in fitness testing, involve a measurement
e.g. bleep test
subjective data
based on opinions
e.g Harvard step test as usually relies on data which is predicted
can result in problems with accuracy and objectivity
validity
wehn a test actaully measures what its set out to do
reliability
when results are consistent and can be repeated with the same outcome
first stage of a warm up
performing cardiovascular exercise to gently increase HR
will increase cardiac output
therefore, vascular shunt, directing blood to the working muscles
altogether, increase amount of oxygen to working muscles
second stage of warm up
stretching/flexibility
helps with joints and muscles
prevent injury taking place
what are the 4 types of stretching
static
passive
ballistic
active
static stretching
stretching while not moving
active stretching
performer focuses on one joint, pushing it beyond resistance
ballistic stretching
stretch with swinging or bouncing movements
passive stretching
stretch occurs with help of an external force e.g partner, coach
third stage of a warm up
movement patters that ate to be carried out
e.g practicing shooting or dribbling
psychological effects of a warm up
reduces risk of injry/increases elasticity of muscles
msucle temp increases
mental rehersal, stress or anxiety reduction
supplies blood flow to heart
cool down
consists of some form of light exercise to keep heart rate elevated
allows for oxygen to be flushed around muscles and removal of any lactic acid that still remains
allows skeletal muscle pump to keep working, maintains venous return and reduces risk of blood pooling
limiting effects of DOMS (delayed onset muscle soreness)
principles of training
SPORR
specificity
making sure training you do is relevant to your chosen activity
progressive overload
performer gradually trains harder as fitness improves
reversibility
refered to as detraining
if training stops, adaptations made are lost
recovery
important
rest days are needed
3:1 ratio should be used
performer trains for 3 days and rests for one
FITT principles
frequency
intensity
time
type
frequency
how often you train
intensity
how hard you train must gradually increase
time
time spent training should gradully increase
type
needs to be relevant to your chosen sport
periodisation
dividing training year into specific areas for specific purposes
planning training programme
divided into blocks
these blocks are called cycles
macrocyle
mescocyle
microcycle
macrocycle
big period
involves long term performance goal
e.g. rugby length of season or 4 years between Olympics
consists of 3 stages
preparation phase-development of fitness skills
competition phase-refines skills and techniques as well as maintaining fitness levels
transition phase-rest and recovery phase
allows perfomer to make sure injury free for upcoming season
mesocycle
4-12 week period of training with specific focus
performer may have component of fitness they want to focus on e.g. sprinter wanting to focus on power
micro cycle
description of a week or a few days of training sessions
e.g. what a basketball player may do from Monday to Sunday including rest days
tapering
reducing volume of training prior to a competiton
allows perfomer to get mentally and physically prepared before so they can perform at their peak (best)
peaking
palnning and oraginsing so perfomrer at their peak bothphysically and mentally
double periodisation
where perfomer needs to peak more than once in a season
e.g semi cup and cup final
continuous training
works on developing aerobic power
low intensity for long periods of timewithout rests/ intervals
helps with stamina(can run for longer without stopping)
imprvaes cardiovascular endurance
so can rtake up, trasnport and use oxygen efficeintly
fartlek training
type of contionous training where intensities vary
uses both aerobic and anaerobic systems
improves indivudal stamina and recovery time
eneficial to games players where demands are constantly changing so low intesnities and high intensities are used
-typical use of fartlek training consists of sprints and then recovery jogging
interval training
improves anaerobic power
periods of high intensity exercise followed by recovery periods
circuit training
athelet perfomers series of exercises at set of stations
may include exercises for arms and then exercises for legs etc
goes round in circles doing exercise for set amount of time
weight training
develops muscular strength
involves resistance exercises of either free weights or weight machines
desribed in terms of sets and reps
reps-how many times you do the weight
sets-how many cycles of repitions you do
what is 1 rep max
max amount a performer can lift in one repetition
should lift high weights with low reps if muscular strength is the goal
if muscular endurance, more reps with lower weights
proprioceptive neuromuscular facilitation
type of advanced stretching
both proprioceptors are used
muscle spindles and Golgi tendon organs
muscle spindles-detect stretch
Golgi tendon organs-detect tension
what is linear motion
motion in straight or curved line where all body parts are moving in same distance, same speed, in same direction
newtons first law
law of inertia
if moving in in one direction, will continue to do so in same velocity until force exerted upon it
bigger the mass, larger the inertia
what is inertia
resistance an object has to a change in its state of motion
newtons second law
law of acceleration
states the magnitude (size) and direction of force determines magnitude and direction of acceleration
idea more force in one direction ,more acceleration
newtons third law
law of reaction
for every action there is an equal and opposite reaction
sport example of law of inertia (application)
penalty
ball will remain in one spot, unless kicked by external force exerted upon it, performer kicks ball
sport example of newtons second law of acceleration
when player kicks ball, acceleration of ball is proprotional to size of the force
sport example of newtons third law of reaction
upward force from ground
scalr quantity
measurements are described by just therir size and magnitude
two examples of scalr quantiities
speed-rate of change in position
distance-length of path body follows when moving from one position to another
how do you calculate distance
STD
D at top
speed distance and time
centre of mass
point of balance
factors affecting stability
position of line of gravity-should be central over base of support to keep stability
area of support base-larger the area, the greater the stability
height of centre of mass-lowering centre of mass will increase stability, harder to push you over
mass of the performer-greater the mass more stability due to inertia
Hpam hammala pammala
line of gravity
line exerting vertically downwards from centre of mass
levers
consists of three main oponents
fulcrum-triangle
effort-arrow
resistanec-arrow
REF
what is the fulcrum
point at which the lever rotates
resistance
weight to be moved by lever system
effort
forced applied by user(muscle) of the lever system
first class lever
fulcrum lies in between effort and resistance
e.g flexion and extension of neck head
extension of elbow
second class lever
resistance is in middle
only example in body is plantarflexion
third class lever
effort is in middle
hip knee and elbow flexion
ALL FLEXION
mechanical advantage
when force arm is longer then resistance arm
mechanical disadvantage
when resistance arm longer then force arm
force arm
distance between force arm and effort
FE
is=f froce arm longer=mechanical advantage
resistance arm
distance between resistance arm and effort arm
RE
if resistance arm longer=mechanical disadvantage
mechancial disavantage
cant lift as much but can do it faster
