Preparation and training Methods Flashcards
Describe SPORRT
- specificity
- progression
- overload
- reversibility
- recovery
- tedium
What is specificity in SPORRT
The training is relevant to the chosen activity e.g. uses the same energy systems, muscle fibres, skills set etc
Intensity and duration similar to activity
What is progression and overload in SPORRT
Performer will gradually train harder throughout their training programme their fitness improves e.g. a performer who wants to improve their power will be lifting heavier weights at the end of their training programme compared to the start
Important not to overload too much too soon and therefore needs to be done gradually
What is reversibility in SPORRT
If training stops then the adaptations that have occurred will deteriorate
What is recovery in SPORRT
Having rest days in the programme will allow the body to recover from training
Research suggests a 3:1 ratio should be used
What is tedium in SPORRT
If the training programme becomes tedious for the performer they will not be likely to be motivated to perform well
Switching up activities and including variety is important
Describe FITT
- frequency = how often training is done
- intensity = how hard you work
- time = how long training is done for
- type = what exercise is being undertaken and why
What is periodisation
Dividing the training year into specific sections for a specific purpose
3 blocks :
Macro cycle, meso cycle, micro cycle
What is the macro cycle
Period of training that involves a long term performance goal
E.g.
preparation period, competition, transission period
What is the preparation period in the macrocycle
General conditioning and the development of fitness levels
What is the competition period in the macrocycle
Performer refines skills and techniques whilst maintaining their fitness levels
What is the transition period of the macrocycle
Rest and recovery, allowing time for the athlete to recharge physically and mentally and ensures an injury free start to the forthcoming season
What is a mesocycle
Usually 4 to 12 week period of training with a particular focus such as to improve power
What is a microcycle
The description of a week of a few days of training that is repeated throughout the length of the mesocycle e.g. what a basketball player might do from Monday to Sunday including rest days
What is tapering
Reducing the volume and or intensity of training prior to competition
Usually occurs a few days before an event
What is peaking
Planning and organising training so a performer is at their peak both physically and mentally for major competition
What is it called when a performer is required to peak more than once in a season
Double periodisation
Describe continuous training
- no rest
- work continuously
- low to moderate intensity for long periods
- aerobic
- good for marathon runners
Describe fartlek
- speed play
- different intensities and speed
- different terrains
Describe interval training
- rest breaks
- mentally rehearse past or future
- get feedback
Describe circuit training
- stations
- rest breaks
- changes in muscle group at each station
- task/ sport specific
Describe weight training
- training muscular strength
- muscular endurance
Describe PNF training
- MS and GTOs detect muscle movement to avoid overt stretching
- PNF trains MS + GTOs
- stretch reflex
What is stamina
The ability to exercise the whole body for long periods of time
