Preparation and Training Flashcards
What is quantitative data
Factual and numerical data.
Give two examples of tests that use quantitative data.
Cooper 12 minute run, multi-stage fitness test (bleep test), 20m sprint test.
Quantitative results are often compared within what?
A standardised table.
What does qualitative data deal with?
Peoples feelings, emotions and opinions.
What is the scale used to measure a performers rate of perceived exertion?
Borg Scale
How might qualitative data be gathered?
Interviews, questionnaires, observations etc
True or false, objective data is based on fact and is measurable.
True
Give two examples of fitness tests that use objective data.
Multi-stage fitness test (bleep). The wingate test. The cooper run (V02 max). 30m acceleration test
What four factors is subjective data based upon?
Personal opinions, assumptions, interpretations and beliefs.
Give an example of a fitness test that is more subjective than objective.
The Harvard Step Test.
Provide two examples of sports (within the Olympics) where the success of the athlete is based on subjective data.
Gymnastics/rhythm gym, equestrian, figure skating, freestyle skiing/snowboarding, synchronised swimming, trampolining etc.
What are the two main questions you must ask yourself to ensure a test is valid?
Does the test actually measure what it set out to do and is the test sport specific?
Define a reliable test.
A test where results are consistent and can be repeated with the same outcome.
What four things need to be taken into account to ensure a test is reliable.
Tester should be experienced, equipment should be standardised, sequencing of tests and repetition of test to avoid human error.
Give two factors that could impact the reliability of the illinois agility test.
The time keeper using a stop watch. If ran outside, wind/wet surface could affect the results.
Name the three stages of a warm up.
Cardiovascular exercise, stretching/flexibility and movement patterns.
Define static stretching.
Stretching while not moving, can be active or passive.
Define a (static) active stretch.
Involves a performer working on one joint, pushing it beyond its point of resistance, lengthening the muscle and connective tissue.
Define a (static) passive stretch.
When a stretch occurs with the help of an external force, such as a partner/gravity/wall.
Define ballistic stretching.
Using momentum/bouncing movements to swing a limb past its normal range of motion.
Name some sports where ballistic stretching is appropriate.
Martial arts, gymnastics, dance.
In relation to the physiological effects of a warm up, what is released to increase heart rate and dilate capillaries.
Adrenaline.
In relation to the physiological effects of a warm up, an increase in what causes oxygen to dissociate from heamoglobin more readily.
Increase in muscle temperature.
In relation to the physiological effects of a warm up, what other increase takes place due to an increase of muscle temperature.
There is an increase in production of synovial fluid generating greater ranges of motion. .
A cool down is essential at the end of exercise to prevent DOMS. What is DOMS.
Delayed onset muscle soreness.
What type of contraction tears the most muscle fibres, resulting in DOMS.
Eccentric contractions
A cool down also ensures venous return can take place. Define the term venous return.
The process of getting blood back to the heart via the vena cava.
If venous return does not take place, blood can pool. What can blood pooling lead to?
Fainting, dizziness, loss of consciousness.
Activities should include principles of training so improvements can be made. What is ‘SPORR’ in relation to principles of training.
Specificity, progression, overload, reversibility and recovery.
Name some considerations to ensure your training is specific.
Same energy systems, muscle fibre types, skills, movements, intensity and duration.
What is reversibility also known as?
Detraining.
What does the research suggest as a ratio for training and recovery.
3:1 (3 hard training sessions followed by 1 rest day).
The FITT principle is another principle of training athletes use to improve performance, what is FITT.
Frequency, intensity, time and type.
Name the three cycles within periodisation of training.
Macrocycle, mesocycle and microcycle.
Which cycle refers to a long term performance goal (4 years for an Olympian, or a full season for a footballer).
Macrocycle.
Which cycle refers to the individual training sessions.
Microcycle
Which cycle refers to 4-12 weeks where a performer will target one component of fitness
Mesocycle.
State the three periods that exist within the macrocycle.
Preparation, competition and transition period.
Describe the term tapering.
A reduction in volume of training prior to a major competition. This tapering enables an athlete to be prepared physically and mentally.
Describe the term peaking.
Peaking occurs as a result of tapering. There is a removal of training-induced fatigue without reversibility coming into effect.
Give an example of a performer who may adopt a double periodised plan.
A footballer peaking for league and then international cup competition. A runner who races over both track and cross country.
List the 5 training methods used to improve physical fitness.
Continuous, fartlek, interval, circuit and weight training.
Why might fartlek be appropriate for a games player.
It challenges both aerobic and anaerobic systems. A games player will have to perform for a long duration (aerobic) while also sprinting (anaerobic).
What are the four factors to be considered when planning an interval session.
Duration of the interval, intensity of the interval, duration of the recovery and number of work intervals.
Within weight training, what is a 1RM.
1 rep max.
If a performer wants to develop maximum strength, what are the desired sets, reps and percentage of 1RM.
4-5 sets, 2-6 reps and 80-100% 1RM.
If a performer wants to develop muscular endurance, what are the desired sets, reps and percentage of 1RM.
3 sets, 10 reps and 50% 1RM.
