physical training Flashcards
weight training
The use of weights/resistance to cause adaptation of the muscles.
tedium
Boredom that can occur from training the same way every time. Variety is needed.
progressive overload
Gradual increase of the amount of overload so that fitness gains occur, but without potential for injury. Overload is the gradual increase of stress placed upon the body during exercise training (more than normal).
reversibility
Losing fitness levels when you stop exercising.
specificity
Making training specific to the sport being played/movements used/muscles used/energy system(s) used.
season
A period of time during which competition takes place or training seasons, dividing the year up into sectional parts for pre-determined benefits. Training seasons include: pre-season (preparation) competition season (peak) post-season (transition).
principles of training
Specificity. Progressive Overload, Reversibility Tedium (SPORT)
principles of overload
Frequency (How often we train)
Intensity (How hard we train)
Time (How long we train for)
Type (The method of training we use)
pre-season (preparation)
period leading up to competition usually using continuous/fartlek/interval training sessions to increase aerobic fitness weight training to build up strength and muscular endurance developing techniques specific to the sport in order to be fully prepared for matches at start of season
post season
Period of rest/active recovery/light aerobic work after the competition period (season).
interval training
Periods of training/work that are followed by periods of rest, eg work, rest, work, rest
High intensity interval training (HITT)
It’s an exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods.
F.I.T.T principle
(Frequency, Intensity, Time, Type)
These are used to progressively overload training.
Fartlek training
Swedish for ‘speed play’. Periods of fast work with intermittent periods of slower work. Often used by games players, ie sprint, jog, walk, jog, sprint, etc.
DOMS (Delayed Onset of Muscle Soreness)
The pain you feel in your muscles the day after exercise.
Competition season (peak)
It is defined as: playing season taking part in matches every week maintenance of fitness related to the activity but not too much training as it may cause fatigue, which would decrease performance concentration on skills/set plays to improve team performance.
Circuit training
A series of exercise stations whereby periods of work are interspersed with periods of rest.
Agility
The ability to move and change direction quickly, at speed, while maintaining control.
Balance
Maintaining the centre of mass over the base of support.
Balance can be static or dynamic.
Cardiovascular endurance
The ability of the heart and lungs to supply oxygen to the working muscles.
Coordination
The ability to use two or more different parts of the body smoothly and efficiently
Flexibility
The range of movement possible at a joint
muscular endurance
Ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.
Strength
The ability to overcome a resistance. This can be explosive, static or dynamic: explosive – see Power static – static ability to hold a body part (limb) in a static position.
speed
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting the body parts into action as quickly as possible. Calculated by: distance ÷ time
reaction time
The time taken to initiate a response to a stimulus, ie the time from the initiation of the stimulus (eg starting gun in 100 m) to starting to initiate a response (eg starting to move out of the blocks in 100 m).
Power/explosive strength (anaerobic power)
The product of strength and speed, ie strength x speed.
