Preparation and Training Methods Flashcards
Describe quantitative data
- Objective (facts and measures)
- Numerical
- Meaningful
E.g. vertical jump height
Describe qualitative data
- Subjective (opinion)
- Assumptions
- Emotions/interactions
E.g. BORG scale (RPE)
Define validity
When the test measures what its supposed to
Define reliability
Can be repeated accurately and results can be compared
How can you ensure reliability in a test?
- Tester should be experienced
- Equipment should be standardised
- Repeat tests to avoid human error
- Follow test procedures
How does you perform a warm up?
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
Why is a warm up beneficial to a performer?
- Release of synovial fluid
- Improved blood flow
- Increased body and muscle temperature
- Practice of same skills as in activity
- Increased sensitivity of nerve receptors
How should a cool down be done?
Jogging/walking - 5-10 mins sub-maximal exercise
Stretching - 5-10 mins static stretching
What are the benefits of a cool down to a performer?
- 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
What is static stretching?
- No movement
- It can be active or passive
- Stretch to farthest position and hold with isometric contraction
What is active stretching?
- 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
What is passive stretching?
Position held by another:
- Body part
- Partner
- Other external force
What is PNF stretching?
- Form of static stretching
- Stretch to farthest position
- Hold isometric contraction for 10 secs
- Relax then stretch further
- Best way of increasing flexilibity
What is ballistic stretching?
- 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
What is meant by ‘specificity’ in terms of principles of training?
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
Explain the principle of progression
Increasing the intensity/demands of the training as the body makes adaptations
Explain the principle overload and how it works
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
What is meant by the term progressive overload?
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
Explain the FITT principle
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
Explain the principle reversibility
‘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
Explain the principle recovery
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
What is continuous training?
- Low intensity
- 60-85% maximum heart rate
- Use large muscle groups
- Long duration (30 mins - 2 hours)
Give examples of continuous training
- Rowing
- Cycling
- Running
What are the advantages of continuous training?
- Improves cardiovascular fitness
- Time efficient
- Low risk of injury
What are the disadvantages of continuous training?
- Boring/tedious
- Not always specific to team sports
What is interval training?
- Periods of rest and exercise Can vary: - Distance/time of interval - Number of reps/sets - Duration of rest
Give examples of interval training
Sprtinter:
- 3 x 10 reps of 30m
5 min rest in between sets
5000m runner:
- 3 x 1000m
- Rest = 1.5x time taken
What are the advantages of interval training?
- Can be made sport specific
- Variety of pace
- Greater adaptations at higher intensities
What are the disadvantages of interval training?
- Needs more recovery time
- Need track/stopwatch to measure accurately
What is circuit training?
- Series of performed exercises with rest in between
- Develops cardiorespiratory and muscular endurance
- Successive stations stress different muscle groups
Give examples of circuit training
- 8-12 stations
- 30 secs exercise
- 15 secs rest
- 2-3 circuits
What are the advantages of circuit training?
- Large amount people at once
- Made sport specific
- Develop several components of fitness
What are the disadvantages of circuit training?
- Requires equipment
- Does not produce maximal improvement in strength/stamina
- Does not meet needs of some activities
What is weight training?
- Reps/sets
- Free weights, resistance machines
- Intermittent method
Give examples of weight training
Max strength: 5 sets of 6 reps 85% IRM
Strength endurance: 3 sets of 20 reps 60% IRM
What are the advantages of weight training?
- Best method for improving strength
- Can replicate sporting movements
What are the disadvantages of weight training?
- Greater risk of injury
- Specialist equipment
What is fartleck training?
- A form of continuous training
- Intensity changes from low to high
- Pace of run is varied
Give examples of fartleck training
Football:
- 20 sec sprint
- 10 sec walk
- 30 sec jog
What are the advantages of fartleck training?
- Stresses aerobic and anaerobic systems
- Meet needs of different athletes
- Variety of pace
- Intensities can be achieved
- Make sport specific
What are the disadvantages of fartleck training?
- Higher intensity increase risk of injuries
- Needs more recovery time
- Compared to continuous training
What is proprioceptive neuromuscular facilitation (PNF) training method
- 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
Give examples of PNF training method
- Period 1 may be aimed at basic conditioning
- Period 2 may be aimed at strength development
- Period 3 may be aimed at speed development
What is the process of periodisation?
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
