prep of training methods Flashcards
quantitative data
contains factual information
numerical data
e.g coopers 12 minute test
qualitative data
subjective as looks at feelings, opinions and emotions
e.g Borg scale which measures RPE used to measure persons intensity during training
objective data
based upon facts and is measurable
e.g multi stage fitness test (bleep test)
subjective data
involves opinions assumptions and beliefs
e.g Harvard step test
validity
when the test actually measures what it sets out to do
reliability
means test can be repeated accurately
can it be repeated with same outcome
what things do then need to take account to make a reliable test
tester should be experienced
equipment should be standardised
repetition of tests to avoid human error
warm up
helps prepare body for exercise
should always be carried out at start of training session
first stage-performing any type of cardiovascualr exercise e.g jogging
used to gently increase HR
increase cardiac output and breathing rate through vascular shunt, more blood distributed to working muscles
increase amount of o2 delivery to muscles
second stage-stretching stage which prevent injury
static-no movement occurs
active-performer works on one joint, pushing it past its point of resistance, lengthening muscles and connective tissue surrounding it
passive-where stretch occurs with help of external force e.g. partner or wall
ballistic-swinging bouncing movements
third stage-movement patterns carried out e.g shooting in netball or basketball
what are the three stages of a warm up
cardiovascualr exercise e.g jogging
stretching
movement patterns
physiological effects of a warm up
reduce chances of injury by increasing elasticity of muscle tissue
allows for rehearsal of movement so performer is practicing the same skills they use in the activity
mental rehearsal, stress and anxiety reduction
cool down
takes place at end of exercise
contains some type of light exercise to keep heart rate elevated
keep blood flow high and allows oxygen to be flushed through the muscles, removing and oxidising any lactic acid which still remains
allows skeletal muscle pump to keep working which maintains venous return and prevents blood from pooling in veins
limits effects of DOMS (delayed onset muscle soreness)
what are the names of the principles of training
Specificity
Progressive
Overload
Reversibility
Recovery
specificity
making sure training you do is relevant for chosen activity
progressive overload
where performer gradually trains harder throughout training programme because their fitness improves
important not to overload too much too soon
going gradually prevents injury
reversibility
referred to as detraining
if training stops then adaptations that have occurred deteriorate
e.g. injury taking place
recovery
rest days are needed to allow body to recover from training
researcher suggests should be 3:1 ratio should be used where performer trains for 3 days, rests for 1
FITT principles
frequency-how often you train
intensity-how hard you train
time-how long you train for
type-is it relevant to your sport
periodisation
diving the training year into specific sections for a specific purpose
macrocyle
big period
has long term performance goal
contains three stages
prep period-development of fitness skills
comp period-where performer refines skills and techniques as well as maintaining fitness skills
transition period-rest and recovery stage
allows performer to recharge physically and mentally and ensures injury free for forthcoming season
mesocycle
4-12 weeks where focus specially on one thing e.g component of fitness e.g strength
microcycle
the few days or one week of training repeated throughout macrocycle
tapering
reducing volume or intensity of training prior to a competition
prepares athlete both mentally and physically
peaking
planning and organising training so performer is at their peak mentally and physically for a major competition
double periodisation
where an athlete needs to peak more than once in season
e.g runner wants to peak in winter for cross country and summer on the track
continuous training
develops aerobic power
involves low intensity exercise for long periods of time WITHOUT rest intervals
develops stamina
improves cardiovascular and respiratory systems
increases ability to take up, transport and use oxygen more effectively
fartlek training
type of continuous training but pace is varied
stress both aerobic and anaerobic systems
has continuous nature and high intensity bursts of energy
intensity ranges from high to low
beneficial to games players where demands of game are consistently changing
route can be varied with uphill and downhill work
interval training
used to improve anaerobic power
intervals of high intensity exercise
circuit training
performing a series of exercises at a set of stations
when planning, must decide on number of stations, number of reps, time spent at each station etc
weight training
develop muscular strength
involves doing resistance exercises through use of fixed machines or free weights
described in sets and reps
reps
number of times you do a particular weight
sets
number of cycles of reps that you do
what is 1 rep max
max amount of weight a performer can lift in 1 rep
what if the goal is o improve muscular strength
high weights, low rep
what if the goal is to improve muscular endurance
low weight, high rep
