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 recovber
