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
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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
For the competition phase, what is the purpose, when does it occur, what does it develop and what is the idea of it?
Purpose - Skills
Occurs - During season
Develops - Refinement of skills and maintaining fitness levels
What is tapering?
Reducing training load prior to competition
What are the phases of periodisation?
Macrocycle - Long term goals (months/years)
Mesocycle - A block of weekly training sessions grouped together (4-12 weeks)
Microcycle - A number of individual training sessions (5-10 days)
What is an example of double periodisation?
Premier league season and world cup
What are some benefits of interval training?
- Combination of high intensity and recovery
- Can also be used to stress the aerobic energy system / develop cv endurance
- HIIT is adaptable
- HIIT is time efficient
What are the factors to consider for continous training?
- Can be performed at different intensities
- Ensure it’s sport specific
- Time available
- No reps/sets/recovery periods
- Equipment/space available
What are factors to consider for fartlek training?
- Several changes in pace and avoids tedium
- Can run/cycle/incline/decline
- Uses reps and sets
- Uses SPORR principles
- Develop anaerobic endurance through 60-80% of max HR for shorter time
- Aerobic for longer time with 50-60%
What are factors to consider with circuit training?
- Number of stations
- Ensure sport specific
- Relevant muscle groups
- Time available
- Equipment
What are factors to consider with weight training?
- Can be free weights or resistance machines
- Develop strength and power through heavier weight/resistance with less reps and sets (60-80% of 1 RM)
- Develop muscular endurance through more reps and sets with 50-60% of 1 RM
- Principles of training
What is the first stage of PNF stretching?
- Partner stretches muscle
- Muscle spindles detect an increase in muscle length
- Message sent to nervous system to engage stretch reflex
What is the second stage of PNF stretching after partner stretches muscle?
- Isometric contraction applied
- Golgi tendon organ detect increase in muscle tension and cause muscle to relax
- This is autogenic inhibition
What is the third stage of PNF stretching after isometric contraction is applied?
- Override the stretch reflex which allows a greater range of movement
