(Physio) Physical training Flashcards
Balance definition
The maintenance of the centre of mass over the base of support.
Static balance
Balancing whilst still
Dynamic balance
Maintaining balance while moving
Performer benefitting from balance.
Would benefit a gymnast to maintain dynamic balance while doing a cartwheel on the beam as to stay on the beam.
Cardiovascular endurance definition
The ability of the heart and lungs to supply oxygen to the working muscles.
Performers benefitting from cardiovascular endurance
A long distance runner would need aerobic power to maintain a constant supply of oxygen to working muscles in order to have enough energy to keep running to maintain a good time.
Test for cardiovascular endurance
MSSR (bleep) test
Coordination
The ability to use 2 or more body parts together
Performers benefitting from coordination
Trampolinist needs to time arm and leg movements to perform the perfect somersault
Flexibility
Range of motion at a joint
Performers benefitting from flexibility
A gymnast training to increase hip mobility to improve quality of the split leap on beam.
Muscular endurance
Ability to use voluntary muscles repeatedly without tiring.
Performer benefitting from muscular endurance
Rower pulling oar repeatedly over long time against the water to propel boat towards line.
Power
The ability to perform strength performances quickly.
Speed *strength
Reaction time
Time taken to respond to stimulus.
Performers benefitting from reaction time.
A boxer needs to dodge punches quickly to avoid being struck.
Speed
The ability to put body parts into motion quickly/ maximum rate at which an individual is able to perform a movement.
Performer benefitting from speed
A tennis player needs to get to the baseline quickly in order to receive a dropshot.
Strength
The amount of force a muscle can exert against a resistance
Static strength
Ability to hold a body part in a static position.
Muscle stays the same length as maximum force is applied to object.
Dynamic strength
Amount of force that can be exerted repeatedly by a muscle/group of muscles.
(Swimming/cycling)
Maximal strength
Largest force possible in a single maximal contraction
Boxing/weightlifting
Performer benefitting from strength
Pushing in a rugby scrum against the resistance of the opposition pack.
Health
A state of complete mental, physical and social wellbeing, not merely in the absence of disease/infirmity.
Fitness
The ability to meet/cope with the demands of the environment.
How can ill health affect fitness?
May result in an inability to train which decreases fitness, however, may not affect ability to train which will increase fitness.
Agility definition
The ability to move and change direction at speed while under control.
How would agility benefit a performer?
A netball player would benefit from ability to dodge defenders at speed and under control to receive the ball without moving with it once caught.
Test for agility
Illinois test / 5-10-5
Balance test
Stork test
Coordination test
Anderson wall toss test
Test for flexibility
Sit and reach
Test for reaction time
Ruler drop test
Performer benefitting from power
Benefits javelin thrower when applying force to the javelin at speed to throw it as far as possible.
Purposes of fitness testing
To identify strengths/weaknesses in a performance.
To inform training requirements
To show a starting level of fitness
To monitor improvement
To gauge success of a training programme
To compare against the norms of the group and national averages
To motivate and set goals
To provide variety to a training programme
Limitations of fitness testing
Can be unspecific and general
Don’t replicate movements of activities
Don’t replicate competitive conditions required in sports
Questionable reliability
Need correct procedures/ protocols, otherwise scores will be invalid
Quantitive data
A measure of which has been quantified as a number. (Eg time in seconds)
Can be compared to national averages and presented in tables, bar charts, line graphs and pie charts.
Qualitative data
A measure of opinion.
More subjective.
Relates to quality of performance rather than quantity
What are the principles of training
Specificity
Progressive overload
Reversibility
Tedium
What’s the acronym for the principles of training
Sport
Define the principles of training
Guidelines that, if applied, ensure that training is effective and results in adaptations to your body
Specificity
The fact that training should be specific to the needs of the individual and the demands of the sport they take part in. Any training done should be specific to the individual muscles used and the energy demands of the activity they take part in.
Example of specificity
A sprinter would use weight, HIIT/ Speed/ reaction time/technique/power training.
No interval training or agility
Progressive overload
Working harder than normal as gradually it sensibly increasing the intensity of training. As a result, fitness gains will occur.
What’s the F I TT principle?
Frequency, intensity, time and type
Reversibility
If an individual stops/decreases their training level, then fitness and performance levels are likely to drop. Gains made through training or lost more quickly than they are achieved.
Tedium
Boredom that can occur from training the same way during every session. Therefore, training should be altered and varied to keep motivation high. May lead to reversibility.
Percentage heart rate in anaerobic zone
80 to 90%
Percentage heart rate in aerobic zone
60 to 80%
Which heart rate zone increases fitness levels
Aerobic zone
Why do you need to increase the intensity of training?
Hyper Trophy
How do you calculate the maximum heart rate?
220 minus age
What happens when you train in the Anaerobic training zone?
Your anaerobic endurance improves. You can now cope more easily with a build up of lactic acid.
What should you consider to prevent injury?
Don’t overstretch
Ensure correct technique is used
Don’t overtrain so allow rest days for recovery
Match training type and intensity with training purpose
A warmup and cooldown should be done before and after training
Hydration to be maintained
Tape and brace where necessary to support and protect
Where appropriate clothing and footwear which will support you and allow movement
What are the three training seasons
Preseason/preparation
Postseason/transition
Competition season/peak season
What does preseason training consist of?
Improvement to aerobic and general fitness
Preparation for demands of the competitive season
Improvement of fitness needs
What does competition season consist of?
Maintenance of peak fitness levels
Improvement of sports key skills
What does postseason consist of?
Rest/recovery from the season
Continuance with aerobic training to maintain general fitness before preseason
What does a warmup consist of
Gradual pulse raising activity
Structure
Skill-based practice
Mental preparation
What are the benefits of a warm up
Increases your body temperature before exercise.
reduces risk of injury
stretching increases range of movement possible
Focuses and psychologically prepares individual
Results in increased of amount of oxygen carried to working muscles
Allows gradual increase in intensity and effort required for the game or event.
What does the cooldown consist of?
Gradual reduction in intensity
Stretching
Refuelling
Benefits of a cool down
Reduces oxygen debt and clears lactic acid from the muscles
Stop blood pooling in the veins as blood continue to pump back to heart
Reduces risk of DOMS
Reduces risk of injury
Calms performer
Allows optimal recovery via replacement of glycogen burned
What’s continuous training?
Sustained exercise for a period of time without rest.
Positive of continuous training
Improves cardiovascular endurance Cheap and doesn’t require equipment Easy Improves the ability to work without fatigue Improves muscular endurance
Negatives of continuous training
Need high levels of motivation Tedium Time-consuming Risk of injury Doesn’t always meet sport demands
Example of a performer that would use continuous training
Allinger and athletes working aerobically over a sustained period of time such as a marathon runner will benefit from improvements in cardiovascular endurance.
What is interval training?
Periods of work with alternating periods of rest.
H I IT training refers to alternating high and low intensity periods
Positives of interval training
Burns fat or calories fast
Can be altered to the needs of the individual and sport
Improve anaerobic power or cardiovascular endurance
Negative’s of interval training
Risk of injury
Requires high levels of motivation
Can cause dizziness or nausea
Example of a performer that would use interval training
A volleyball or tennis player would benefit from this as it holds periods of rest and high-intensity mimicking that of a game in which you have to wait for your opponent to serve
What is circuit training?
Series of exercises with rests in between
Benefits of circuit training
Can be tailored to individual needs or sport (flexible)
can range in ability
Easy to set up
Can be tailored to muscle groups
Negative’s of circuit training
Requires equipment
Expensive
Requires space
Is hard to gauge work rest ratio
Example of a performer that would use circuit training
A sprinter would use a combination of weight and speed stages within circuits and rest times could be longer. Also the upperbody is focused on.
What’s weight training?
The use of free weights/resistance machines to improve strength/muscular endurance.
Positives weighttraining
Improve strength/muscular endurance
Simple
Can be tailored to specific muscle groups
Relevant to wide variety of sports
Negative’s of weight training
Can increase blood pressure and damage joints
Risk of injury
Requires equipment
Example of a performer that would use weighttraining to improve muscular endurance
A tennis player will improve muscular endurance by doing high reps and low sets in low weights which are less than 10% of their body weight.
Example of a performer that would use Weight training to increase strength
A bodybuilder would achieve strength gains by doing low reps high sets and high weights (more than 70% of body weight)
What is altitude training?
Training at a high altitude (2000 or more metres above sea level) As a form of aerobic training to improve cardiovascular endurance.
Positives of altitude training
Improve cardiovascular endurance
Effective for long-distance athletes
It produces more red blood cells so the athlete can carry oxygen more efficiently
Negatives of altitude training
Needs to be a high place and the travelling may result in a loss of fitness
Has short time effects
Is physically demanding
Can cause altitude sickness
Example of a performer that would benefit from altitude training
Endurance athletes that work Aerobically over a sustained period of time will benefit from this as high altitude means less oxygen in the air and so the body has to compensate by making more red blood cells to carry additional oxygen. Returning to sea level allows your body to carry oxygen more efficiently with more haemoglobin.
What is Fartlek training
It refers to period fast work with intermittent periods of slower work
positives of Fartlek training
Benefits a wide variety of sports
Doesn’t require equipment
Quicker than continuous
It improves cardiovascular endurance and muscular endurance
Negatives of fartlek training
Requires high levels of motivation
Risk of injury
Example of a performer that would benefit from fartlek training
A games player (for example football) would use fartlek to simulate the changing intensities of a game
What is static stretching
when an Isometric contraction is Held for up to 30 seconds to increase flexibility.
Positive static stretching
Increases. Flexibility Simple Can prevent injury Can be adapted to individuals needs or muscle groups Relatively safe
Negatives of static stretching
It’s time-consuming
Cant overstretch
Needs warm up before or will injure
Chance of injury if incorrect technique is used
Example of a performer that would use static stretching
Gymnast would need to complete static stretching to increase flexibility in specific muscle groups, benefitting their performance with splits for example.
What’s plyometric training
Training using increased power, taking the form of intense and explosive activity often involving hopping bounding or jumping
Benefit of plyometrics
Lengthens and then rapidly shortens muscle length developing muscle elasticity and explosive capability.
Doesn’t require equipment
Increases power strength and explosive capability
Assist with performance of a range of movements
Negative of plyometrics
Can easily injure/strain joints
Need high levels of motivation
Only really suitable for well-trained athletes
Requires long periods of rest/recovery between sessions
Example of a performer that would benefit from plyometric training
A basketball player would use this to improve power and dynamic strength when jumping through bounds
