preparation and training Flashcards

1
Q

quantitative data

A

contains factual info and numerical values

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2
Q

qualitative data

A

subjective, looks at feelings, opinions and emotions

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3
Q

objective data

A

based upon facts and is measurable

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4
Q

subjective data

A

is based upon personal opinions, assumptions, interpretations and beliefs

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5
Q

what is validity

A

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

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6
Q

reliability

A

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

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7
Q

3 stages of a warm up

A
  • 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
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8
Q

stage 1 cardiovascular exercise phase

A
  • 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
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9
Q

stage 2 stretching phase

A

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

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10
Q

stage 3 skills specific practices phase

A
  • 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
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11
Q

physiological effects and benefits of a warm up

A
  • 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
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12
Q

cool down phase

A
  • 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
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13
Q

doms

A
  • 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
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14
Q

SPORR

A

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

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15
Q

FITT

A

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

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16
Q

what is periodisation

A

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

17
Q

what are the 3 cycles

A

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

18
Q

what is tapering

A

reducing the volume and/or intensity of training prior to competition

19
Q

what is peaking

A

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

20
Q

continuous training

A

involves low intensity exercise for long periods of time without rest intervals, jogging
- works on developing aerobic endurance- improves cardiovascular and respiratory systems

21
Q

fartlek training

A

pace of run is varied to use both aerobic and anaerobic energy system through high internsity bursts of exercise
- means speedplay
- improve individuals stamina

22
Q

interval training

A

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