Preparation and Training Methods :) Flashcards
warm up
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
benefits of warm ups
- 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
static stretching
when muscle is held in stationary position for 30 seconds or more
ballistic stretching
performing a stretch with swinging or bouncing movements to push a body part even further
cool down
takes place at the end of exercise to slowly reduce heart rate
benefits of a cool-down`
- 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
specificity
ensuring the training is relevant to chosen activity
- energy system
- muscle fibre type
- skills & movement
- intensity
- duration
progressive overload
performer gradually training harder as their body adapts
doing it gradually reduces risk of injury
reversibility
if training stops, then adaptations as a result of training programme deteriorate
detraining
recovery
rest days are needed to allow the body to recover
3:1 ratio
frequency
increase the number of training sessions/number of sets
decrease the number of rest periods
intensity
to improve - training harder is key
can use 1 rep max or heart rate to help
time
needs to gradually increase with rest periods decreasing
type of exercise
different types should be used to avoid tedium but instead increase motivation
periodisation
dividing the training year into specific sections for specific purposes