preparation and training methods Flashcards
egs of qualitative data
borg scale, rate of perceived exertion scale (RPE)
qualitative is suggestive/subjective, feelings emotions, phys and psych
what is the borg scale/RPE
a rating between eg 6-20 rating of how hard the performer thinks their body is working
rating of perceived exertion = RPE
used to assess level of intensity.
very subjective
consider: increased hr, br, sweating, muscle fatigue, pain/discomfort
there is a high correlation between RPE x 10 being the actual heart rate ESTIMATION
what is subjective data
identify one way it can be collected
based on personal opinions, assumptions, interps, beliefs, feelings emotions rely on data to predict or estimate max performance
self analysis/questinnaire/surveys/observation/interviews
what is objective
based upon facs and will involve a measurement and therefore is reliable
eg maximal tests- work till exhaustion
state 2 factors that can affect the reliability of a fitness test (2)
experience of the person carrying out the test. whether the testing equipment used has been calibrated/protocol standarised. whether the tests have been carried out multiple times/repeated. the motivation/preparation of the participant
define the terms qualitative and quantitative (2)
quanti: numerical info/measured using numbers
qual: descriptive info about opinions thoughts feelings emotions
what is validity
when a test measures what it intends to measure, is it specific to the sport
reliable test protocol
testers should be experienced, equipment calibrated and accurate, timings of tests should be similar, multiple people should test to reduce human error, interaction with the client should be the same and non-influential, the test conditions (e) should be the same eg weather cannot influence results
what could be done to test an individuals proportion of types of muscle fibres
a leg muscle biopsy to see % of different fibres
it happens a lot in aus
what are the 3 parts of a warm up
pulse raiser (cv activity)
stretching element
movement patterns (mimicking the actions undertaken in the sport, helping prepare the muscles eg passing/dribbling
reasons for a warm up phys and psych
reduces possibility for injury/incr flex./elasticity of muscle tissue.
release of sf/elasticity of supplies adequate blood flow to heart incr its efficiency and incr Q and VE
vascular shunt initiated > better o2 delivery/vasodilation
explain why the physical preparation and mental preparation for performers in golf and rugby may differ (8)
rug more physically demanding warm up as game is more intense than golf.
rug longer on pulse raiser so ready to work whole body at high int.
golfer focuses on mobility exercises so have appropriate flex. at the joints so they can execute gold swing.
golf needs lower arousal than rug eg when putting needs to be low to allow conc on fine motor skills compared to gross motor skill when rucking and mauling, so incr arousal for rug but maybe decrease for golf.
physiological advantages of a cool down
prevents blood pooling (smp)
prevents/reduces impact of doms
maintains venous return mechanisms
removes lactic acid
remove adrenaline
reduces body temperature
reduces heart rate
and br ^^ return to resting levels
also an opportunity for training, safe time to stretch and work on flexibility.
keeps blood flow high/oxidising
what are the main parts of a cool down
reduce intensity of exercise eg slow down
eg walk around/light jogging
stretching
preferably static
what are the principles of training
specificity
progressive overload (FITT)
reversibility
recovery
what is specificity
the relevance of the training to the sport/replicating movements
in terms of: intensity (energy systems used), duration, muscle fibre types recruited, movements (muscle groups)
what is progressive overload
where the performer trains gradually harder throughout their programme because their fitness improves
physiological adaptations to the body/body systems eg lungs become more efficient
occurs through the use of the FITT principles
what are the FITT principles
frequency
intensity
time
type
what is the frequency principle of FITT
how often you train or the amount of reps, sets you perform
what is the intensity principle of FITT and egs of how to increase it
how hard you train eg increase weight, run uphill, reduce rest time, run on tougher gradients
what is the time principle of FITT
the duration spent training needs to increase to replicate that
what is the type principle of FITT
this relates to the different training methods that you could utilise
describe how you would apply the FIIT principles and specificity to improve fitness (6)
overload is working/training harder than normal, causes adaptations to the body
F- train more often
I- train harder
Ty- use different forms of exercise
TI- train for longer
specificity: use the same energy system, muscle fibre type, skills/movements, intensity, duration
what is reversibility
detraining, if training stops then the adaptations that have occurred as a result of the training programme deteriorate
returning pre exercise state
you lose muscle 3/4x quicker than gaining it
what is recovery
rest days are needed to allow the body to recover.
research suggests that a 3:1 ration should be adopted
train hard for 3 days and rest for a full day then repeat
what is periodisation
it involves dividing the year into blocks or sections where specific training occurs
the blocks are cycles, largest macrocycles then meso then micro
what are macro, meso and microcyles
macro- long terms planning/yearly/season or 2 yearly cycle/olympic cycleq
meso: periods of 2-8 weeks/months, you focus on a particular COF , peaks in p occur at the end of a mesocycle
micro- periods of a week / day /individual training sessions
what are and describe the 3 distinct periods that make up a macro-cycle
the preparation period- general conditioning and development of fitness levels - “match fit”, quantity over quality
the competition period- refines skills, techniques and tactics as well as maintaining levels of fitness, avoiding fatigue and injury, qual over quantity
the transition period- off season, active rest and recovery for forthcoming season
what is tapering /peaking
where there is a reduction in training prior to a major comp, occurs a few days before, allows athletes to be physically and mentally ready causing a peak to occur in performance during the competition
links to glycogen loading
preparation for specific comp/mainly skill focus
what is continuous training
low intensity- steady state using aerobic system, stressing it, no rest, long duration (at least 30mins), at least 3 times a week to have any impact, 60-80% of MHR
tedium could be an issue, PO/FITT can be applied easily, improved cdv fitness and musc endurance, hypertrophy, capillarisation, vo2 max, Hb
what is fartlek training
varying pace of running, integrate sprints, slow jogging etc
include de/inclines and alter terrain
aerobic and an
stamina and recovery times increase, specific to games players as it replicates the start/stop nature
what is interval training
improves anaerobic capacities, alternating periods of high intensity work and recovery rest which is aerobic, the body is exposed to a greater work load than they could achieve continuously
could apply overload easily: amount of rest periods, reduce recovery, duration and intensity of intervals
what is HIIT
high intensity interval training, short intervals of max intensity exercise then low/mod intensity recovery
increases calories burnt, incr fat burning potential and glucose metabolism
what is circuit training
involves using various muscles groups one after another eg arms, legs, torso, cv exercises
timed/reps stations
can be specific or general
+ keeps training varied, fresh and versatile, PO/FITT applied easily, big groups with minimal space
- cant work on skill element effectively whilst performing CT, can fatigue muscle groups easily, can be boring/tedium but hard to monitor how hard people work
can collect quant and qual
what is weight training
incr musc strength and endurance, free weights and resistance machines, can target large musc groups in a short amount of time, need to use one rep max to help pitch intensity/%depending on intensity, work agonists and antagonists equally
explain the benefits of using weight training as part of a rugby players training regime (3)
improves strength/power which can help them with tackling/mauling/scrums/stability when being tackled
musc endurance can help perform repeated passes/break through several tackles
strength > more robust and resistant to injury
free weights can replicate movements/demands of sport, developing neural pathways/strength in specific muscles more accurate skill produciton etc
apply how goal setting could increase effectiveness of periodisation for olympics (8) ao1 points..
periodisation is dividing training into blocks (macrocycle/meso and micro, broken into prep, comp, transition, tapering and recovery periods. could describe …
goal setting: outcome, task orientated, performance, process, could use SMARTER PRINCIPLES
apply how goal setting could increase effectiveness of periodisation for olympics (8) ao2 points..
macro- next 4yrs as they build up to olym.
apply how goal setting could increase effectiveness of periodisation for olympics (8) ao3 points..
effective goal setting > get most out of training blocks and will continue to motivate athlete > continue to train effectively
