Paper 2: Preparation for Training and Training Methods Flashcards
What are the physiological benefits of a cool-down?
- Improves the removal of lactic acid and other waste products of exercise
- Helps to reduce the likelihood of DOMS
- Aids the prevention of blood pooling, skeletal muscle pump mechanism ensures that blood flows back to the heart. Helps prevent feelings of dizziness
- Enables the gentle lowering of heart rate and breathing rate to pre-exercise levels
What are the physiological benefits of a warm-up?
- Temperature of the muscles and tendons increase, increasing flexibility, reducing risk of injury.
- Speed and strength of muscular contraction improves, due to increased flexibility of the muscle fibres and raised activity of enzymes.
- Improved nerve transmission speed which send signals to working muscles.
- Raised HR increases speed of blood flow to exercising muscles.
- Raised breathing rate helps increase transport of oxygen to the working muscles.
- Gaseous exchange is more efficient due to increased dissociation of oxygen during raised temp. of muscles.
What are the two types of flexibility?
- Static
- Dynamic
What is static flexibility?
Static flexibility concerns the level of flexibility when maintaining a still body position.
What types of static flexibility is there?
- Active
- Passive
What is active flexibility?
Active flexibility involves the individual being in control of their flexibility movement.
What is passive flexibility?
Passive flexibility involves external assistance taking the individual throughout their movement.
What sports is static flexibility important for?
Static flexibility is important in sports such as gymnastics, where a complex move has to be held in position.
What is dynamic flexibility?
Dynamic flexibility concerns the level of flexibility when performing a quick movement which is not maintained.
What sports is dynamic flexibility important for?
Dynamic flexibility is important in sports such as football for a goalkeeper when they have to bend their back to tip the ball over the bar.
What two types of stretching is there?
- Static stretching
- Ballistic stretching
What is static stretching?
Static stretching involves holding a stretch in the furthest point that the joint can be stretched, for up to 30 seconds.
What stretching is more commonly used in warm-ups?
Dynamic stretching is usually used in warm-ups as it replicates the movements used during matches.
Whereas static stretching is used more commonly in cool-downs.
What two types of static stretching is there?
- Active
- Passive
What is active stretching?
Active stretching is stretching the muscle without assistance.
What is passive stretching?
Passive stretching is stretching the muscle with the use of assistance.
What is ballistic stretching?…
The use of sudden bouncing movements to stretch a muscle, not recommended for many activities as puts the performer at risk of injury.
Stretches the muscle beyond its limit of its range of movement.
Used for sports which require explosive movements.
What are the principles of training?
- Specificity
- Progressive Overload
- Reversibility
- Recovery
Why are the principles of training used?
Allows an athlete to follow a set of rules to ensure that they continue to improve.
What is meant by specificity in principles of training?
Specificity means that training should be specific to the sporting event that is being trained for.
What is meant by progressive overload in principles of training?
Progressive overload means that training should progress in difficulty, in volume or intensity.
- Ensures a plateau of progress doesn’t occur
Overload refers to pushing the body past its normal level of intensity, for improvement to occur.
What is meant by reversibility in principles of training?
The performer should ensure that they regularly train, otherwise they could suffer from reversibility.
What is meant by recovery in principles of training?
The performer should ensure that they leave sufficient recovery periods between training sessions and competitions.
- Allows positive adaptations to occur and reduced the likelihood of injuries.
What is FITT?
Frequency:
- Refers to the number of times an individual undergoes the training regime.
Intensity:
- Refers to how hard the performer is working, which in turn can determine if they are exercising anaerobically or aerobically.
Type:
- Refers to what exercise is being completed, more similar to sport, more effective.
Time:
- Refers to the duration of the training programme or session.
What is periodisation of training?
Periodisation involves breaking a large training period down into smaller stages which differ in their duration.
Helps to prepare the athlete for the main competitions in their sporting calendar.
What are the three cycles of periodisation?
- Macrocycle
- Mesocycle
- Microcycle
What is a macrocycle?
A macrocycle consists of a number of mesocycles, and targets the overall training goal.
Usually a year long duration, for olympics it would be 4 years.
What is a mesocycle?
A mesocycle consists of a number of microcycles, and on average takes a month.
For example, a tennis player improving their backhands.
What is a microcycle?
A microcyle tends to last up to a week, and is the shortest stage of training.
Focuses on improving a specific training component, for example, solely focusing on a backhand starting position.
What are the three phases of training?
- Preparatory phase
- Competitive phase
- Transition phase
What is the preparation phase of training?
Occurs mainly during pre-season and focuses on steadily improving fitness levels to a competitive level.
What is the competition phase of training?
Occurs mainly throughout the season and is focused on maintaining the high fitness and performance standards.
It is in this phase where tapering takes place.
What is the transition phase of training?
Occurs in the period of time that follows competition, but prior to preseason.
This phase allows the body to rest and recuperate, with light activity recommended to maintain a basic level of fitness.
What is tapering?
This involves reducing the amount of training in the one to three weeks prior to the competition,
while keeping the intensity the same.
How long the tapering lasts is dependent on the activity, with endurance events generally having a longer tapering period than non-endurance events.
What is peaking?
This can be a direct result of tapering, and is when the adaptations from tapering enable the optimal
level of performance.
The performer normally aims to peak during the most important competition period of their season.
What is interval training and who is it most beneficial for?
Interval training involves short bursts of highly intense exercise, followed by periods of rest.
Leads to improvement in both anaerobic and aerobic capacity.
Helps to represent team games in which periods of light exercise are followed by sprinting, e.g. Rugby.
What are the negatives of interval training?
- Early onset fatigue
- Reduce motivation
- Reduce task persistence
What is continuous training and who is it most beneficial for?
Continuous training involves long periods of exercise, with very few or no recovery breaks.
Improves VO2 max, and aerobic capacity.
Good for endurance athletes.
What can influence VO2 max?
- Physiological make-up
- Training
- Age
- Gender
What physiological factors contribute to a greater VO2 max?
- High capillary density
- High proportion of slow-twitch fibres
- A high number of oxidative enzymes
- A higher cardiac output
- A lower body fat percentage
What are the disadvantages of continuous training?
- Can seem tedious
- Doesn’t accurately represent the fitness required in team games.
What is fartlek training and who is it most beneficial for?
Fartlek training is a mixture of continuous training and interval training.
Performer runs at a low to medium intensity, and also undergoes higher intensity running for short periods of time.
Improves aerobic and anaerobic capacity.
Helps to avoid overuse injuries due to the changing of intensity.
Useful for games players.
What are the disadvantages of fartlek training?
- Relies heavily on motivation
- Induce fatigue quickly for low fitness individuals
What is circuit training?
Circuit training involves completing different exercises at numerous stations in a circuit or at different intensities.
How can circuit training be adjusted to develop muscular endurance?
- Intensity
- Duration
- Relief interval: longer benefits maximum strength, shorter benefits endurance.
- Number of work/relief intervals
What are the pros and cons of circuit training?
Advantages:
- Many components of fitness can be targeted in one circuit
- Tedium can be avoided due to variety
Disadvantages:
- Lots of equipment is often required
- High levels of fatigue.
What is PNF stretching?
PNF training stands for Proprioceptive Neuromuscular Facilitation, it’s a stretching technique that aims to benefit from the stage following an isometric contraction.
Because during the stretching the muscle is primarily isometrically stretched then contracted.
When a muscle is isometrically contracted it stimulates the golgi tendon organ, which prevents a muscle from contracting in response to any stretch that follows, thus inhibiting the stretch reflex.
- Allows a greater range of movement to be achieved
How is PNF performed?
- Firstly, the muscle is passively stretched, generally via external force from an assistant
- The muscle then undergoes isometric contraction against a resistance while holding the position
- The muscle then repeats the passive stretching, beyond the original limit of the range of motion.
What are the benefits and disadvantages of PNF?
- Increased range of flexibility which can help to prevent injuries caused by overstretching.
- Also allows performers to get into different body positions which could aid their performance in certain sports.
- Only targets one component of fitness (flexibility), and requires the use of a partner
What are the pros and cons of strength training?
- Improve strength for sports which require strength and power
- Agility and endurance may suffer as a result of strength training due to the extra weight of increased muscle mass
What is the definition of strength endurance?
Strength endurance is the ability of the muscle to produce forceful contractions over a sustained period of time.
What is the definition of maximum strength?
Maximum strength is the maximal force that can be produced in a singular contraction.
What is the definition of explosive/elastic strength?
Explosive/elastic strength is the ability to produce a great amount of force as rapidly as possible.
What is the definition of static strength?
Static strength is the amount of force a muscle can produce when its length remains unchanged.
What is the definition of dynamic strength?
Dynamic strength is the strength generated during movement and when the muscle changes length.
What are some factors that affect strength?
- Fibre type: type 1 suited for strength endurance, type2x generate force quickly, making them suited to activities which involve dynamic strength.
- Cross-sectional area of the muscle: the amount of force that can be produced by a muscle is positively correlated with the cross-sectional area of the muscle. If the cross-sectional area size of a muscle is increased by 30%, 30% more force can be produced
How is strength endurance developed?
Weight: <70% of 1RM
Sets: 2 - 4
Repetitions: 10 - 25
Rest: 30s - 60s
How is maximum strength developed?
Weight: 70% - 85% of 1RM
Sets: 1 - 3
Repetitions: 6
Rest: 2 - 3mins
How is explosive/elastic strength developed?
Weight: 60% - 75% of 1RM
Sets: 1 - 3
Repetitions: 3 - 6
Rest: 1 - 3mins
How is static strength developed?
Isometric exercises held for 5 - 10 seconds
How is dynamic strength developed?
Weight: 100% of 1RM
Sets: 1
Repetitions: 1
What are the pros and cons of strength training?
Pros:
- Improved body fat composition as more lean muscle is gained
- Stronger muscle less likely to suffer an injury
Cons:
- Lifting too much weight can be dangerous and can cause serious injury
- Access to equipment is needed
