OPTION 4. IMPROVING PERFORMANCE Flashcards

1
Q

C/F continuous/uniform training

A
  • 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.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

r/ship/improvement/benefits continuous training

A
  • Continuous training develops the cardiorespiratory endurance of an individual as well as their aerobic carrying capacity.
  • improves sv
  • improve haemoglobin levels
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

example of continuous training

A

marathon running
cycling
swimming

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

c/f fartlek training

A

consists of continuous exercise combined with change in intensity.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

e.g. of fartlek training

A

running and changing speed from walking to running to sprinting etc.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what is the effect of training at your lactic inflection point

A

improved tolerance to lactic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

c/f long interval training

A

long interval training is when the athlete has long periods of higher workloads followed by a shorter rest period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

benefits of long interval training

A
  • training at lactate inflection point will improve lactate tolerance
  • improves cardiovascular endurance
  • increases in aerobic enzymes and mitochondria
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

define flexibility

A

flexibility is the range through which joints and body parts are able to move. flexibility training requires that muscles stretch or lengthen safely.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

c/f static flex

A

static stretching is a technique whereby a muscle is gradually lengthened and held in that position for 10-30 seconds.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

why is static stretching commonly used?

A

because it is safe and does not require the use of equipment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

why is static stretching good?

A
  • good for sports where static poses are required
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

example of static stretch

A

seated single-leg toe touch stretch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

c/f dynamic flex

A

slow and controlled movements through the full ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

e.g. dynamic stretch for a netballer

A

arm circles - mimics the motion of throwing the ball - game play

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

benefits… of dynamic flexibility

A

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

17
Q

c/f ballistic flex

A

involves repeated movements of a bounce like nature

18
Q

e.g. ballistic flex

A

touching your toes with a bounce action

19
Q

Why can ballistic stretching be dangerous

A

athletes can push past the stretch reflex which can cause the muscle to tear off the bone. therefore only elite athletes must take part

20
Q

why is good warm ups essential?

A
  • when Muscles are warm there is a decreased risk in injury
21
Q

what are some adaptations to flexibility training

A
  • 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
22
Q

what are some safe and potentially harmful flexibility training procedures

A
  • 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