Preparation And Training Methods Flashcards
Cardio-respiratory
Ability to delay the onset of fatigue
Cardio-respiratory methods of training
Continuous
Fartlek training
Strength
Force with which a muscle can contract
Explosive strength
Rapid contraction of a muscle to achieve maximum generation of force
Dynamic strength
Repeated contraction and relaxation of a single muscle
Static strength
Holding a body part in a static position
Methods of training to improve strength
Circuits
Weights
Isometric training
Methods of training to improve muscular endurance
Weights
Circuits
Muscular endurance
Ability of a muscle to repeat muscular contractions
Speed
Time taken out move the body/body part
Methods of training to improve speed
HIT
Intermittent
Fartlek training
SAQ training
Methods of training to improve power
Plyometrics
Weights
Power
Work done per unit of time/force linked with speed
Flexibililty
Range of movement about a joint
Methods of stretching
Active
Passive
Static/PNF
Ballistic
Active stretching
Holding a stretched position by contraction of your own agonistic muscles
Passive stretching
Stretch position being held by something other than the agonistic muscles
Static/PNF stretching
Stretching to limit of range and then isometrically contracting the stretched muscles
Ballistic stretching
Movement to ‘bounce’ in and out of a stretch
Body composition
Amount of lean body tissue to fat in our bodies
Healthy amount of fat for a man
Between 15-18%
Healthy amount of fat for a woman
20-25%
Training method to improve body composition
Continuous
Agility
Ability to move and change direction and position of the body quickly and effectively under control
Agility
Ability to move and change direction and position of the body quickly and effectively under control
Method of training to improve agility
SAQ training
Static balance
Ability to maintain stable at equilibrium/COG over base of support
Method of training to improve static and dynamic balance
Core stability
Dynamic balance
Ability to maintain balance under changing conditions of movement and position
Co-ordination
Effective interrelationship of commands from the central nervous system linked to the responses form the muscle motor units required to achieve movement
Reaction time
How quickly your brain can respond to a stimulus and initiate a response
Continuous training
Targets aerobic system by working continuously at the same intensity
Exercise within ATZ and 20-60 mins
Benefit of continuous training to a games player
Develop aerobic fitness
Increase VO2 max
Increase anaerobic threshold
Speeds up EPOC
Good as a pulse raiser within warm up
Anaerobic threshold
Point before you get tired
Limitations to a games player of continuous training
Football played at various intensities
No improvement in speed and agility - vital components in game
Within games - no continuous running for long periods of time
Medium to low intensity - negative impact on FTMF
Fartlek training
Working at different intensities/speeds across different terrains
Benefits to a games player of Fartlek training
Replicates the different demands/intensities of games players
Training allows different energy systems to be stressed
Physiological adaptations from the training to improve the game
Interval
Pre-determined periods of activity followed by periods of rest
Example of distance, intensity, reps, sets and recovery for interval training to improve speed
40m @ 100% MHR x 5 reps x 1 set, 4 mins recovery
Example of distance, intensity, reps, sets and recovery for interval training to improve aerobic
800m @ 80% MHR x 6 reps x 1 set, 2 mins recovery
Circuit
series of exercises performed at stations one after the other
what do the energy systems targeted by circuit training depend on?
intensity
duration
weight training
lifting weights to provide resistance to muscles
how to overload for weight training
increasing weight, reps, sets, reducing recovery time
muscular strength sets and reps for weight training
weight close to max
reps low
full recovery 3-4 minutes
80-100% x 1-6 reps x 3 sets, 3-4 mins recovery
muscular power sets and reps for weight training
weight slightly less than MS allowing for increased speed in lifts
full recovery of 3-4 mins
70-90% 1RM x 1-8 reps x 3 sets, 3-4 recovery
muscular endurance sets and reps for weight training
weight must be light to allow high number of reps and sets
recovery time reduced to constantly stress the working muscles
e.g. 50-60% 1RM x 10-20 reps x 4 sets, 1-2 mins recovery
isometric training
no movement at muscle or joint
plyometric
working explosively at maximal intensity
overload for plyometric training
maximum intensity work of up to 10 seconds with full recovery
core stability
capacity of muscles of the torso/trunk/central core to stabilise body during movement and assist with maintenance of posture and balance
how does good core stability help to reduce injury
enables body to withstand larger forces
helps to maintain good posture during movement
reduces stress placed on spine
muscles work effectively and avoids overuse injuries
active stretching
hold stretched position by contraction of your own agonistic muscles
passive stretching
stretch position being held by something other than agonistic muscles
static stretching
stretching to limit of range and then isometrically contracting stretched muscles
ballistic stretching
using movement to bounce in and out of a stretched position
what can flexibility/mobility training help to improve
flexibility
joints and impact on from training
ligaments and tendons
improve technique
lead to increase in speed and power
can help to prevent injury/avoid reoccurrence of injury
HIIT
exercise consisting of repeated bouts of high intensity work performed above the lactate threshold interspersed with periods of low intensity or complete rest
3 ways to overload
frequency
intensity
duration
periodisation
training plan which divides the available training time into manageable segments
single periodised year
one competitive season
double periodised year
two competitive periods
3 types of cycles
macrocycle
microcycle
mesocycle
macrocycle
overall training period
year or two
specific outcome goal
big competition e.g. olympics
mesocycle
anywhere from 2-8 weeks
own goal/aim
4 different mesocycles
preparation phase
competition phase
competitive phase
recovery/transition phase
preparation phase
pre season
high volume of lower intensity work
competition phase
quality rather than quantity
increased intensity of training from phase 1
strength and speed work
competitive phase
develop optimal competition performance
taper training
volume of training decreases but intensity increases
focus on short duration maximum intensity
recovery/transition phase
out of season
complete reduction in training intensity
no risk of overtraining or injury
microcycle
generally up to 7 days containing each training unit/session
benefits of using periodisation when designing training programme
timing - ensure optimal physiological peak is reached at correct time
specificity - specific performance component
variance - maintain motivation and avoid boredom
double periodisation - peak for a qualifying round and the championships
altitude training
training at over 2000m above sea level
enhance performance in endurance athletes
what does altitude training process involve
acclimatisation - difference between training and competition environment. arriving several days before competition for body to adjust to environment
primary training - hard training
recovery phase - allow adaptations to occur as reduce intensity
benefits of altitude training
increase release of EPO - stimulates RBC production
increase O2 carrying capacity of blood - inevitable improves aerobic performance
increases muscle capilliarisation
increase in muscle Myglobin
increase muscle buffering capacity - buffer to blood lactate
disadvantages of altitude training
hypoxia
lower pO2 - lower % saturation of haemoglobin
training intensity reduced - lossess in fitness - i.e. loss in VO2 max
lower cardiac output
decrease in alkaline reserve
expensive
temporary benefits - 6-8 weeks
travel time
altitude sometime causes sickness
thermoregulation
process of maintaining body temperature at 37 degrees
hypothalmus
receives information from thermoreceptors regarding temperature when training in different climates
what does the hypothalmus control
vasoconstriction and dilation of vessels
sweat glands
erector pili muscles
skeletal muscle
adrenal gland
cooling methods - conduction, convection, evaporation and radiation
avenues for loss of body heat
radiation - 65% this way
evaporation - 85% through sweating
conduction - 2% this way
convection - 10-15%, wind chill factor
temperature’s impact on performance
increased core body temperature - hyperthermia – decreased muscle contraction efficiency to technique can deteriorate, earlier shift from aerobic to anaerobic, decrease in blood flow to heart
dehydration - decrease in VO2 max
strategies to combat effects of temperature on performance
acclimatisation - can take 7-10 days
conditioning - fitter athletes suffer less
pre-hydration before and rehydration after
wear light weight, light coloured clothes made of fluid wicking fibres help increase evaporation and cool the body
consider time you train
wear sunscreen
heat acclimatisation
helping athlete bridge difference between training and competition environment
arriving several days early - body adjust to new environment
physiological adaptive responses that improve heat tolerance and enables athlete to perform in hot conditions
goal setting
process of setting targets to achieve
benefits to performer and training of goal setting
directing attention ensuring learning focused
regulating amount of effort - practice planned and structured
effort is sustained until goal reached
motivating individuals to develop variety of strategies to reach goals
specific evaluation and feedback
types of goals
outcome goals
performance goals
process goals
outcome goals
goals that directed towards an end result of the sport/event
e.g. winning a match
performance goals
goals directed towards end performance
compared to previous performances
e.g. athlete’s PB
process goals
goals directed towards improvement of skill/aspect of performance
e.g. improving running efficiency by correct shoulder movement in sprinting
