Preparation and Training Methods - E.P Flashcards
What is quantitative data?
Factual, numerical data.
Cooper 12 minute run –> distance in m
What is qualitative data?
Subjective. Feelings, emotions and opinions.
Borg scale measured how you feel / rating perceived exertion.
What is objective data?
Facts and is measurable.
Fitness tests.
Reliable.
What is subjective data?
Involves opinion, assumptions, interpretations.
What is validity?
Test actually measures what is sets out to do.
- Relevant? e.g. sit and reach only tests lower body.
- Sport-specific? e.g. multi-stage fitness test not relevant to swimmers.
What is reliability?
The test can be repeated accurately with consistent results.
- Tester should be experienced.
- Standardised equipment.
- Sequencing of tests.
- Repetition to avoid human error.
What is the first stage of a warm-up?
Cardiovascular exercise.
Jogging to gently increase heart rate.
What is the second stage of a warm-up?
Stretching/flexibility.
Especially with joints and muscles that will be most active.
What are the 2 types of stretching?
- Static stretching –> not moving.
- Ballistic stretching –> performing stretch with swinging or bouncing movements to push body part even further.
What are the 2 types of static stretching?
- Active stretching –> working on one joint, pushing it beyond its point of resistance.
- Passive stretching –> stretch with help of an external force like partner or gravity or wall.
What is the third stage of a warm-up?
Movement patterns similar to sport.
Shooting in basketball.
Dribbling in football.
What are the physiological effects of a warm-up?
- Reduce possibility of injury –> increase elasticity of muscle tissue.
- Release adrenaline to increase heart rate –> more oxygen.
- Muscle temperature increases –> more oxygen dissociation.
- Efficient movement at joints –> more synovial fluid.
- Increase in speed of nerve impulse –> quicker reaction times.
What is a cool-down?
Light exercise to keep heart rate elevated.
Keeps blood flow high –> oxygen to muscles –> removing and oxidising lactic acid.
What are the principles of training?
Acronym
Specificity
Progression
Overload
Reversibility
Recovery
SPORR
What is specificity? Principles of training
Training is relevant to chosen activity.
- energy system
- muscle fibre type
- skills and movement
- intensity and duration
What is progressive overload? Principles of training
Gradually trains harder as fitness improves.
e.g. heavier weights throughout training programme.
Gradually increase –> reduces risk of injury.
What is reversibility? Principles of training
Detraining
If training stops, adaptations that have occured deteriorate.
Adaptations - changes as a result of training.
What is recovery? Principles of trainnig
Rest days needed for body to recover.
3:1 ratio.
Train 3 days, rest 1 day.
What are FIIT principles?
Frequency - train more often.
Intensity - train harder.
Time - time spent training increases.
Type - relevant to activity.
What is periodisation?
Dividing the training year into specific sections for a specific purpose.
Dividing a year into cycles.
What are the 3 types of cycles?
Macrocycle
Mesocycle
Microcycle
What is a macrocycle?
Big period –> long-term performance goal.
- length of season or 4 years (Olympics)
What are the 3 distinct periods in a macrocycle?
- Preparation period - general conditioning and developing fitness levels.
- Competition period - skills and techniques are refined. Fitness maintained.
- Transition period - end of season with rest and recovery.
What is a mesocycle?
A 4-12 week period of training with a particular focus.
- e.g. on power or speed
What is a microcycle?
1 week or a few days.
Repeated throughout length of mesocycle.
e.g. what a player will do on a day to day basis. Monday strength conditioning, tuesday cardio.
What is tapering?
Reducing the volume and or intensity of training prior to competition.
Prepares athlete physically and mentally for big event.
+ allows for peaking.
What is peaking?
Planning and organising training so a performer is at their peak for a major competition.
What is double periodisation?
Some sports need more than one peak per season.
e.g. football player peak in club final but also later in country match.
What is continuous training?
Developing aerobic power.
Low-intensity exercise for long period of time without rest.
e.g. swimming, jogging, cycling.
Develops stamina and places stress on aerobic system so –> better ability to use oxygen.
What is fartlek training?
Swedish word - ‘speed play’.
Pace of the run is varied so both aerobic and anaerobic system is used.
- Improve stamina and recovery time.
- Beneficial to games player who use both systems. Demans always changing.
- Integrating sprints into workout and slow jobs. Or uphill/ different terrains.
What is interval training?
When planning, what should be considered?
To improve anaerobic power.
Periods of high intensity followed with recover periods.
When planning, consider:
- Duration of work interval
- Intensity of work interval
- Duration of recovery
- Number of work and recover periods.
What is circuit training?
Series of exercises at stations.
- Number and variety of stations.
- Number of repetitions or time spent.
Can be used for whole body conditioning.
Easily adapted to activity.
What is weight training?
Develop muscular strength.
Series of resistance exercises through free weights or fixed weight machines.
What are reps and sets?
What is 1 rep max?
Repetitions - number of times you do an exercise.
Sets - number of cycles of reps.
The maximum amount a performer can lift in one repetition.
Muscular strength –> high weight, low rep.
Muscular endurance –> low weight, high rep.
What is proprioceptive neuromuscular facilitation?
Form of ___
Advanced stretching technique.
Form of passive stretching.
- Muscle is isometrically contracted, relaxes, stretched again, going further the second time.
