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Flan's AS PE > Preparation and Training Methods > Flashcards

Preparation and Training Methods Flashcards

1
Q

Describe quantitative data

A
  • Objective (facts and measures)
  • Numerical
  • Meaningful
    E.g. vertical jump height
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2
Q

Describe qualitative data

A
  • Subjective (opinion)
  • Assumptions
  • Emotions/interactions
    E.g. BORG scale (RPE)
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3
Q

Define validity

A

When the test measures what its supposed to

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4
Q

Define reliability

A

Can be repeated accurately and results can be compared

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5
Q

How can you ensure reliability in a test?

A
  • Tester should be experienced
  • Equipment should be standardised
  • Repeat tests to avoid human error
  • Follow test procedures
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6
Q

How does you perform a warm up?

A

General warm up - body temperature raising phase
Stretching - those joints and muscles that are to be used in the activity
Specific warm up practice the skills that will be used in the game

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7
Q

Why is a warm up beneficial to a performer?

A
  • Release of synovial fluid
  • Improved blood flow
  • Increased body and muscle temperature
  • Practice of same skills as in activity
  • Increased sensitivity of nerve receptors
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8
Q

How should a cool down be done?

A

Jogging/walking - 5-10 mins sub-maximal exercise

Stretching - 5-10 mins static stretching

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9
Q

What are the benefits of a cool down to a performer?

A
  • Removes lactic acid
  • Gradually lowers heart rate
  • Decrease chance of injury
  • Reduce body temperature
  • Flushes oxygen through capillaries
  • Maintains venous return mechanism
  • Reduces potential for DOMs
  • Reduces level of adrenaline in blood
  • Psychological benefit
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10
Q

What is static stretching?

A
  • No movement
  • It can be active or passive
  • Stretch to farthest position and hold with isometric contraction
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11
Q

What is active stretching?

A
  • Involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscle
  • Position held by agonist muscles
  • No assistance from external force
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12
Q

What is passive stretching?

A

Position held by another:

  • Body part
  • Partner
  • Other external force
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13
Q

What is PNF stretching?

A
  • Form of static stretching
  • Stretch to farthest position
  • Hold isometric contraction for 10 secs
  • Relax then stretch further
  • Best way of increasing flexilibity
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14
Q

What is ballistic stretching?

A
  • Uses momentum to swing or bounce in and out of stretch
  • Not recommended as can lead to injury
  • Should only be done if you are extremely flexible
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15
Q

What is meant by ‘specificity’ in terms of principles of training?

A

Training should be made relevant to the activity and the individual

Sport:

  • Muscles used
  • Intensity and duration
  • Energy systems used
  • Components of fitness required
  • Skills needed

Individual:
Training needs to be specific to the individual by tailoring it to the individual’s
- Fitness
- Attitude/motivation

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16
Q

Explain the principle of progression

A

Increasing the intensity/demands of the training as the body makes adaptations

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17
Q

Explain the principle overload and how it works

A

Applying a greater workload than usual will put the body’s systems under stress and they will make adaptations to the training - if the training doesn’t feel uncomfortable, then the individuals will not get any fitter

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18
Q

What is meant by the term progressive overload?

A

Progression and overload are closely linked; as overload is applied and the body starts to make adaptations, it must be gradually increased which is progression. Progressive overload is applied using the FITT principle

19
Q

Explain the FITT principle

A

Frequency:

  • How often an individual trains
  • To achieve progressive overload one needs to train more often
  • Training for aerobic activities can be 5-6 times a week
  • Training for strength and speed requires more recovery (3-4 times per week)

Intensity:

  • How difficult the exercise is/what % of your maximum
  • Working harder/running faster
  • Lifting more weight
  • Decrease rest time
  • Making work intervals longer

Time:
How long the session lasts
- Train for longer
- An unfit performer may train for 20-30 mins
- A fit performer may train for 45-60 mins

Type:

  • What kind of training the athlete does
  • E.g. CCCWIF, intermittent, plyometric
20
Q

Explain the principle reversibility

A

‘Use it or lose’. If a performer’s training load decreases or stops completely their fitness will deteriorate. Unless a performer is injured they should continue training

21
Q

Explain the principle recovery

A

Rest days are needed to allow the body to recover from training. Research suggests that 3:1 ratio should be used, for example train hard for 3 days then rest for 1

22
Q

What is continuous training?

A
  • Low intensity
  • 60-85% maximum heart rate
  • Use large muscle groups
  • Long duration (30 mins - 2 hours)
23
Q

Give examples of continuous training

A
  • Rowing
  • Cycling
  • Running
24
Q

What are the advantages of continuous training?

A
  • Improves cardiovascular fitness
  • Time efficient
  • Low risk of injury
25
Q

What are the disadvantages of continuous training?

A
  • Boring/tedious

- Not always specific to team sports

26
Q

What is interval training?

A 
- Periods of rest and exercise
 Can vary:
- Distance/time of interval
- Number of reps/sets
- Duration of rest
27
Q

Give examples of interval training

A

Sprtinter:
- 3 x 10 reps of 30m
5 min rest in between sets

5000m runner:

  • 3 x 1000m
  • Rest = 1.5x time taken
28
Q

What are the advantages of interval training?

A
  • Can be made sport specific
  • Variety of pace
  • Greater adaptations at higher intensities
29
Q

What are the disadvantages of interval training?

A
  • Needs more recovery time

- Need track/stopwatch to measure accurately

30
Q

What is circuit training?

A
  • Series of performed exercises with rest in between
  • Develops cardiorespiratory and muscular endurance
  • Successive stations stress different muscle groups
31
Q

Give examples of circuit training

A
  • 8-12 stations
  • 30 secs exercise
  • 15 secs rest
  • 2-3 circuits
32
Q

What are the advantages of circuit training?

A
  • Large amount people at once
  • Made sport specific
  • Develop several components of fitness
33
Q

What are the disadvantages of circuit training?

A
  • Requires equipment
  • Does not produce maximal improvement in strength/stamina
  • Does not meet needs of some activities
34
Q

What is weight training?

A
  • Reps/sets
  • Free weights, resistance machines
  • Intermittent method
35
Q

Give examples of weight training

A

Max strength: 5 sets of 6 reps 85% IRM

Strength endurance: 3 sets of 20 reps 60% IRM

36
Q

What are the advantages of weight training?

A
  • Best method for improving strength

- Can replicate sporting movements

37
Q

What are the disadvantages of weight training?

A
  • Greater risk of injury

- Specialist equipment

38
Q

What is fartleck training?

A
  • A form of continuous training
  • Intensity changes from low to high
  • Pace of run is varied
39
Q

Give examples of fartleck training

A

Football:

  • 20 sec sprint
  • 10 sec walk
  • 30 sec jog
40
Q

What are the advantages of fartleck training?

A
  • Stresses aerobic and anaerobic systems
  • Meet needs of different athletes
  • Variety of pace
  • Intensities can be achieved
  • Make sport specific
41
Q

What are the disadvantages of fartleck training?

A
  • Higher intensity increase risk of injuries
  • Needs more recovery time
  • Compared to continuous training
42
Q

What is proprioceptive neuromuscular facilitation (PNF) training method

A
  • A method of training which cyclically varies training intensity, organised in periods and cycles of training
  • Each have a specific aim or objective within he overall training plan
43
Q

Give examples of PNF training method

A
  • Period 1 may be aimed at basic conditioning
  • Period 2 may be aimed at strength development
  • Period 3 may be aimed at speed development
44
Q

What is the process of periodisation?

A

The training year is divided up into different periods, in which differing types of training are undertaken. It is designed so that an athlete can reach optimum performance at the appropriate time e.g. at Olympics

Flan's AS PE (25 decks)

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