OPTION 4. IMPROVING PERFORMANCE Flashcards
C/F continuous/uniform training
- The continuous or uniform method requires athletes to train for an extended period of time (a minimum of 20 minutes) without stopping for rest breaks.
- The exercise should be low intensity and sustained,
- Athletes ideally maintaining 70-85% of Maximum Heart Rate.
r/ship/improvement/benefits continuous training
- Continuous training develops the cardiorespiratory endurance of an individual as well as their aerobic carrying capacity.
- improves sv
- improve haemoglobin levels
example of continuous training
marathon running
cycling
swimming
c/f fartlek training
consists of continuous exercise combined with change in intensity.
e.g. of fartlek training
running and changing speed from walking to running to sprinting etc.
what is the effect of training at your lactic inflection point
improved tolerance to lactic acid
c/f long interval training
long interval training is when the athlete has long periods of higher workloads followed by a shorter rest period
benefits of long interval training
- training at lactate inflection point will improve lactate tolerance
- improves cardiovascular endurance
- increases in aerobic enzymes and mitochondria
define flexibility
flexibility is the range through which joints and body parts are able to move. flexibility training requires that muscles stretch or lengthen safely.
c/f static flex
static stretching is a technique whereby a muscle is gradually lengthened and held in that position for 10-30 seconds.
why is static stretching commonly used?
because it is safe and does not require the use of equipment
why is static stretching good?
- good for sports where static poses are required
example of static stretch
seated single-leg toe touch stretch
c/f dynamic flex
slow and controlled movements through the full ROM
e.g. dynamic stretch for a netballer
arm circles - mimics the motion of throwing the ball - game play
benefits… of dynamic flexibility
increases core temp which is essential as it increases blood flow to working muscles which will deliver o2 and remove co2
muscle temperature- warm muscles are less likely to get injured, elongates the muscles decreases the injury risk
stimulates nervous system
c/f ballistic flex
involves repeated movements of a bounce like nature
e.g. ballistic flex
touching your toes with a bounce action
Why can ballistic stretching be dangerous
athletes can push past the stretch reflex which can cause the muscle to tear off the bone. therefore only elite athletes must take part
why is good warm ups essential?
- when Muscles are warm there is a decreased risk in injury
what are some adaptations to flexibility training
- increased range of movement in joints
- reduced muscle tension
- increased muscle elasticity, resulting in less risk of injury
- improved posture
- enhanced performance in most physical activity
- ## DOMS- delayed onset muscle soreness
what are some safe and potentially harmful flexibility training procedures
- choose exercises that are appropriate
- warm up to reduce risk of tears to muscle fibres
- cool down at end of sessions
- use correct techniques
- stretch slowly and controlled
- listen to your body
- breath normally
