preparation and training Flashcards
quantitative data
contains factual info and numerical values
qualitative data
subjective, looks at feelings, opinions and emotions
objective data
based upon facts and is measurable
subjective data
is based upon personal opinions, assumptions, interpretations and beliefs
what is validity
ensure test is valid and set up in such a way as to produce reliable results.
following questions are important
- is the research method relevant and does it do exactly what it sets out to do
- is the test sport specific
reliability
test produces results that are consistent and can be repeated with the same outcome
to ensure test is reliable, following considerations need to be taken into account
- tester should be experienced
- equipment should be standardised
- sequencing of tests is important
- repetition of tests should be possible to avoid human error
3 stages of a warm up
- perform cardiovascular exercise such as jogging, gently increasnig heart rate
- stretching/flexibility exercises, especially with the joints and muscles which will be most active during session
- movement patterns that are to be carried out e.g. practicing shooting in basketball
stage 1 cardiovascular exercise phase
- should start with cardiovascular warm up
- gradually raise the heart rate towards working heart rate
- can include cycling on static bike, skipping
- usually takes between 10-15 mins
- international athletes usually take much longer
- during this time they also psychologically prepare for the competitive situation they are about to take part in
stage 2 stretching phase
when muscle is held in a stationary position for 30 secs or more
static stretching= stretching hile not moving, can be active or passive
active= involves performer working on one joint, pushing it beyond its point of resistence and lengthening the muscles and connective tissue surrounding it
passive= when stretch occurs with the help of an external force such as partner or another part of your body, gravity or a wall
- ballistic stretching= performing a stretch when swinging or bouncing movements to push a body even further
- only performed by individual who is extremely flexible
- should start slowly anf be sport specific
- if painful, stretch is stopped
stretches should be balanced between agonists and antagonists and if it is static it should be held for approx 30 secs
stage 3 skills specific practices phase
- final stage to practise the skills of the activity
- sprint starts for 100m runner
- practice throws for dicus
- volleys for racket players
- catching for cricketers
physiological effects and benefits of a warm up
- reduces possibility of injury by increasing elasticity of muscle tissue
- release of adrenaline will increase hr and dilate capillaries- more oxygen to muscles
- muscle temp increases
- increase in speed of nerve impulses- more alert improving reaction time
- allows efficient movement of joints through an increased production pf synovial fluid
- allows rehearsal of movement
- facilitates mental rehearsal
- supplies adequate blood flow to the heart rate to increase its efficiency
cool down phase
- takes place at end of exercise
- consists of light form of exercise to keep hr elevated, keeps blood flow high and allows oxygen to be flushed through the muscles removing any lactic acid that remains
- too much lactic acid cuases performance to deteriorate
- performing light exercise will also allow skeletal pump to keep working which maintains venous return and prevents blood pooling
- blood pooling can lead to dizziness and occasionally a loss of consciousness
- usually followed by some light stretching held for longer than warm up
doms
- cool down may also result in limiting effect of doms
- doms is characterised by tender and painful muscles, often experienced some 24-48 hours following heavy exercise
- usually occurs following excessive eccentric contractions when muscle fibres are put under a lot of strain
SPORR
Specificity= make sure training is relevant to chosen sport. need to consider whether you are using the same energy system, muscle fibre type, skills and movement
Progressive overload= performer gradually trains harder throughout training plan as body adapts. dont overload too much as their is a risk of injury. increase reps, increase sets, decrease recovery time, increase weight
Reversibility= detraining. if training stops then adaptations that have occurred as a result of the training programme deteriorate. tends to happen when an athlete becomes injured, ill or has a break from their sport
Recovery= rest days needed to allow the body to recover from training. research suggests that the 3:1 ration should e used where the performer trains hard for three days then rests for one
FITT
F= frequency, need to increase number of training sessions, increase work period or number of sets and decrease number of rest periods
I= intensity, so to improve you must train harder
T= time spent training which needs to gradually increase and rest periods need to decrease
T= type of exercise. using differnt forms of ecercise maintains motivation but type chosen needs to be relevant to your activity
what is periodisation
dividing the training year into specific sections for a specific purpose
elite performers need to programme their training year very carefully so they can improve performance but also redue the risk of injury
what are the 3 cycles
macrocycle= long term planning phase. may be length of season or for athete may be 4 years for olympics. made up of 3 distinct periods
preparation= general conditioning and development of fitness levels
competition= where performer refines skills and techniques, as well as maintaining fitness levels
transition period= rest and recovery stage. allows the athlete to recharge physically and mentally and ensures an injury free start to the forthcoming season
mesocycle= usually 4-12 week period of training with particular focus such as developing a component of fitness e.g. muscular strength
microcycle= planning for a week, a few days or an individual training session, repeated throughout the length of the mesocycle
what is tapering
reducing the volume and/or intensity of training prior to competition
what is peaking
planning and organising training so a performer is at their peak both physically and mentally for a major competition
continuous training
involves low intensity exercise for long periods of time without rest intervals, jogging
- works on developing aerobic endurance- improves cardiovascular and respiratory systems
fartlek training
pace of run is varied to use both aerobic and anaerobic energy system through high internsity bursts of exercise
- means speedplay
- improve individuals stamina
interval training
periods or intervals of high intensity work are followed with recovery
- used by elite athletes to improve anaerobic power
- can be adapted to suit a variety of anaerobic needs
- important to take into account: duration of work, intensity, duration of recovery, number of work and recovery periods
