Preparation and Training Methods :)

Question 1

warm up

Answer 1

helps prepare the body for exercise - carried out before start of a training session

1: cardiovascular exercise (jogging) to slowly increase hr
2: stretching/flexibility exercises that are relevant to the activity
3: movement sequences also specific to the next session

Question 2

benefits of warm ups

Answer 2

• reduces likelihood of injury - increased elasticity of muscles
• more oxygen delivered to working muscles - releases adrenaline that increases hr + dilate capillaries
• oxygen dissociates more readily + enzyme activity increases - more energy is *released - muscle temperature is increased
• quicker reaction time - increased speed of nerve impulses
• more efficient movement at joint - increased production of synovial fluid
• allows for rehearsal of movement
• facilities mental rehearsal, psychological preparation and anxiety reduction
• increase efficiency of heart - supplies adequate blood flow

Question 3

static stretching

Answer 3

when muscle is held in stationary position for 30 seconds or more

Question 4

ballistic stretching

Answer 4

performing a stretch with swinging or bouncing movements to push a body part even further

Question 5

cool down

Answer 5

takes place at the end of exercise to slowly reduce heart rate

Question 6

benefits of a cool-down`

Answer 6

• keeps skeletal muscle pump working
• maintains venous return
• prevents blood pooling in the veins
• limits effect of DOMS
• removes lactic acid
• reduces heart rate
• reduces body temperature slowly

Question 7

specificity

Answer 7

ensuring the training is relevant to chosen activity

• energy system
• muscle fibre type
• skills & movement
• intensity
• duration

Question 8

progressive overload

Answer 8

performer gradually training harder as their body adapts

doing it gradually reduces risk of injury

Question 9

reversibility

Answer 9

if training stops, then adaptations as a result of training programme deteriorate

detraining

Question 10

recovery

Answer 10

rest days are needed to allow the body to recover

3:1 ratio

Question 11

frequency

Answer 11

increase the number of training sessions/number of sets

decrease the number of rest periods

Question 12

intensity

Answer 12

to improve - training harder is key

can use 1 rep max or heart rate to help

Question 13

time

Answer 13

needs to gradually increase with rest periods decreasing

Question 14

type of exercise

Answer 14

different types should be used to avoid tedium but instead increase motivation

Question 15

periodisation

Answer 15

dividing the training year into specific sections for specific purposes

Question 16

macrocycle

Answer 16

long-term planning phase

Question 17

macrocycle

Answer 17

long-term planning phase (1 - 4 years)

1: preparation period involving conditioning and increasing fitness levels
2: competition phase involves refining skills and maintaining fitness levels
3: transition phase involves resting and recovering both mentally and physically

Question 18

mesocycle

Answer 18

period of training with a particular focus (4 - 12 weeks)

focuses could be power, strength, reaction time or speed

Question 19

microcycle

Answer 19

training repeated throughout length of mesocycle (1 - 7 days)

could be 1 individual session

Question 20

tapering

Answer 20

reducing the volume or intensity of training prior to a competition

usually a few days beforehand

Question 21

peaking

Answer 21

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

Question 22

continuous training

Answer 22

aerobic endurance

low intensity exercise for long periods of time without rest intervals
-jogging, swimming, cycling-

improves cv and respiratory systems allowing for better oxygen take up + use

Question 23

fartlek training

Answer 23

anaerobic and aerobic endurance

varying pace or difficulty of continuous exercise

Question 24

interval training

Answer 24

anaerobic power

periods of high intensity work are followed with recovery periods - adaptable

important to consider:
~duration of work interval
~duration of rest period
~intensity or speed of work interval
~number of each intervals

Question 25

circuit

Answer 25

adapted to any aspects of fitness

combination of exercises performed in a set of stations with short rest periods between them for either a set number of repetitions or a prescribed amount of time

Question 26

weight training

Answer 26

muscular strength

series of resistance exercises using either fixed or free weights in sets and reps

Question 27

sets

Answer 27

number of cycles of repititons

Question 28

repititions

Answer 28

number of times you do an exercise

Question 29

1 rep max

Answer 29

the maximum amount a performer can lift in one rep

Question 30

improving maximum strength

Answer 30

high weighs

low repititions

Question 31

improving muscular endurance

Answer 31

lower weights

higher repitions

Question 32

proprioceptive neuromuscular facilitation

Answer 32

advanced stretching technique

passive technique where partner holds muscle in stretched position
muscle spindles detect stretch and stretch reflex occurs
isometric contraction occurs for 10 seconds - pushing against each other
golgi tendons detect tension and send inhibitory signals to override excitatory sig
leg stretches further because inhibitory signals allow relaxation of antagonist