option 1 A1 Flashcards
What is training?
Training is excising on a organized manner in regular basis with a specific goal in mind
What is over-training?
Over training is when an athlete attemps to do more training than they can physically and mentally tolerate
What are the effects of over training?
They can cause symptoms that differ from person to person like muscle soreness, change in resting heart-rate and drop in performace. It may take months to years to recover
What is over reaching?
Over reaching is when an anthelete attemps to train hard for a long period of time without taking enough rest
What are the effects of over reaching?
It may lead to a short term increase followed by a return in regular training .
VARIOUS METHOD OF TRAINING
Flexability
Range of motion one can make around a joint
How can i improve it
Ballistic: councing motion
Dynamic: Stretch and moving
Static: muscle stretcher
Relate to sport
Gymnastics
Ballet
achrobat
Strength and resistence training
Using resistence to strengthen muscle and increase its power
How can it improve strength?
It can be specific to an indivduals fitness level. Increases duration in training. Decreases rest time between training
Circuit training
Combo of strength training and aerobic excercises to improve over all fitness
Pros?
Can be repeated more than once. Can be adjusted to an atghletes fitness level. Easy orgonized sequence
Interval training
Alternating between intense activity and slow intensity to improve ovberall fitness
relate to sports
tennis players runners swimmers
pros
can be adjusted to athletes fitness level, develop aerbbic capacity
Plyometric
Excercises that include eccentric excercises followed by concentric excercises to enhance speed, power and performance
Relate to sport
Volleyball= jumping
basket ball= jumping
Tennis= uick bursts of running
Continous training
period of time where an athlete does multiple excercises with no rest
pros
best to loose fat and weight
improves endurance and vo2max
relate to sports
cycling
sprinting
swimming
Farleck
Running method where an athlete controls their speed like burts of speed followed by slower periods
Pros
Improves aerbobic and anaerobic fitness
allows athletes to control their pace
Cross
Includes multiple training methods to focus on a specific skill in a sport
Relate to sport
Gymnastics: strength/flexability
Basketball: Strength and endurance/ farlek
Seimming: farlek/ continous
pros
improves performance
improves fitness levek
reduces risk of getting injured
How can u tell when an athelete has done overtraining
Loss in appetite
Sleep disturbance
Change in resting heart rate
A1.4 discuss how periodization should be orgonized to optomize performance and adiod over training
what are the phases/stages
1: pre season (preperatory phase)
2: competition phase
3: transition phase
4: mesocycle, macro cycle, micro cycle
what is the goal of periodization
optimize traning during a short or long period of time example weeks, months and years
what is periodization
a stuructered plan that divides an atheletes tranining into a cycle
phase 1 pre season preperatory phase: definition
Improving and developing aerobic fitness
Training approach
Initial training load is high
Starts of broad then gradually becomes more specific
Progressive over load
Volumne: Excercise load increases
Intensity: Gradually increases difficuluty of excercise
phase 2 competition definition
Fitness gains/ definition
No improvements with over all fitness or techniques
Focus area:
Maintain physical condition
Continue improving sport specific skills and techniques and perfecting over all tactical approaches for competition
Training volumne:
Reduced compared to previous stages
Phase 3 transition definition:
Allowing the athletes body to recover from the types of imoacys and traning caused by past phases
Traning volumne
Intensity of training is reduces
There are more rest days
Training amount is reduced
Definition of macro cycle:
Annual training plan
Focused on achieving peak of performance for the competition
Mesocycle
Last 2-4 weeks
Preparatory phase including 4-6 micro cycles
specific training phased tageting specific goals
Microcycle:
Weekly training
specific training
each session is designed with a specific goal in mind
