prep of training methods

Question 1

quantitative data

Answer 1

contains factual information

numerical data

e.g coopers 12 minute test

Question 2

qualitative data

Answer 2

subjective as looks at feelings, opinions and emotions

e.g Borg scale which measures RPE used to measure persons intensity during training

Question 3

objective data

Answer 3

based upon facts and is measurable

e.g multi stage fitness test (bleep test)

Question 4

subjective data

Answer 4

involves opinions assumptions and beliefs

e.g Harvard step test

Question 5

validity

Answer 5

when the test actually measures what it sets out to do

Question 6

reliability

Answer 6

means test can be repeated accurately

can it be repeated with same outcome

Question 7

what things do then need to take account to make a reliable test

Answer 7

tester should be experienced

equipment should be standardised

repetition of tests to avoid human error

Question 8

warm up

Answer 8

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

Question 9

what are the three stages of a warm up

Answer 9

cardiovascualr exercise e.g jogging
stretching
movement patterns

Question 10

physiological effects of a warm up

Answer 10

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

Question 11

cool down

Answer 11

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)

Question 12

what are the names of the principles of training

Answer 12

Specificity
Progressive
Overload
Reversibility
Recovery

Question 13

specificity

Answer 13

making sure training you do is relevant for chosen activity

Question 14

progressive overload

Answer 14

where performer gradually trains harder throughout training programme because their fitness improves

important not to overload too much too soon
going gradually prevents injury

Question 15

reversibility

Answer 15

referred to as detraining

if training stops then adaptations that have occurred deteriorate

e.g. injury taking place

Question 16

recovery

Answer 16

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

Question 17

FITT principles

Answer 17

frequency-how often you train
intensity-how hard you train
time-how long you train for
type-is it relevant to your sport

Question 18

periodisation

Answer 18

diving the training year into specific sections for a specific purpose

Question 19

macrocyle

Answer 19

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

Question 20

mesocycle

Answer 20

4-12 weeks where focus specially on one thing e.g component of fitness e.g strength

Question 21

microcycle

Answer 21

the few days or one week of training repeated throughout macrocycle

Question 22

tapering

Answer 22

reducing volume or intensity of training prior to a competition
prepares athlete both mentally and physically

Question 23

peaking

Answer 23

planning and organising training so performer is at their peak mentally and physically for a major competition

Question 24

double periodisation

Answer 24

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

Question 25

continuous training

Answer 25

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

Question 26

fartlek training

Answer 26

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

Question 27

interval training

Answer 27

used to improve anaerobic power

intervals of high intensity exercise

Question 28

circuit training

Answer 28

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

Question 29

weight training

Answer 29

develop muscular strength

involves doing resistance exercises through use of fixed machines or free weights

described in sets and reps

Question 30

reps

Answer 30

number of times you do a particular weight

Question 31

sets

Answer 31

number of cycles of reps that you do

Question 32

what is 1 rep max

Answer 32

max amount of weight a performer can lift in 1 rep

Question 33

what if the goal is o improve muscular strength

Answer 33

high weights, low rep

Question 34

what if the goal is to improve muscular endurance

Answer 34

low weight, high rep