Preparation and Training Methods Flashcards
How does a warm up reduce chance of injury?
- Increasing flexibility of muscle tissue
- Releasing synovial fluid to increase the elasticity of connective tissue
- Increasing body and muscle temperature
How does a warm up improve performance in the pulse raiser?
- Better oxygen delivery via vasodilation to muscle tissues
- Leads to increased respiration
How does a warm up improve performance in stretching?
- Better range of movement
- Leads to improved skill level
How does a warm up improve performance in the skill related practice and mental rehearsal?
- Rehearsal of movement
- Leads to practicing of the same skills as in activity
Mental rehearsal - Reduces stress or anxiety
Which parts of a warm up would stay the same in rugby and in golf?
- Pulse raiser to increase heart rate and oxygen delivery to the muscles
- Stretches to increase temperature so they become less prone to injury
- Skill related practice
Which parts of a warm up would differ in rugby and in golf?
- Rugby players would have a more physically demanding warm up
- Rugby players will spend longer on pulse raising activities
- Golfers will focus more on mobility exercises
- Different skills would be completed during the skill related practice
What are the benefits of a cool down?
- Reduces heart rate and body temperature
- Remove adrenaline/CO2/lactate
- Maintains venous return mechanism
- Reduces DOMS/muscle soreness
What is ballistic stretching, and what are the positives and negatives of it?
- Bounce in and out of stretch:
+ Provides the greatest amount of flexibility
+ Suitable for activities where bouncing is required
- Can be dangerous if not done correctly or if athlete can poor levels of flexibility
How do you safely perform a ballistic stretch?
- Warm up prior to stretching
- Make stretch sport specific
- Hold or repeat stretch for 30 seconds
- Never hold a painful stretch
- Balance agonists and antagonists
How can specificity in training be achieved?
- Same energy system
- Same muscles and muscle fibre type
- Similar skills or movements
- Similar intensity to activity
- Similar duration or time to activity
What is reversibility?
- Athletes lose the beneficial effects of training when they stop for extended periods of time
- While rest periods are necessary for recovery, extended rest intervals reduce physical fitness.
- The physiological effects of fitness training diminish over time, causing the body to revert back to its pre-training condition
- Conversely, detraining effects can also be reversed when athletes resume training
What is recovery?
- Athletes need adequate time to recuperate from training and competition
- Athletes’ bodies adapt to the stress placed upon them during intense workout sessions and competitions.
- Rest also provides time for a mental preparation and reflection
What is periodisation?
- The theory that your training sessions should change to bring about improved performance
- Based on when competition occurs
- Involves a preparation phase, competition phase and an active rest phase
Revise graph
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For the preparation phase, what is the purpose, when does it occur, what does it develop and what is the idea of it?
Purpose - Fitness
Occurs - Pre season
Develops - Base fitness level and general conditioning
Idea - Quantity
