Preparation And Training Methods In Relation To Maintaining Physical Activity And Performance Flashcards
What is qualitative data?
Refers to descriptive information that characterises but does not measure, includes subjective data (opinions, descriptions and observations), and is often represented in words rather than numbers
What is quantitive data?
Data that can be compared and measured
What is the 12 Minute Cooper Run?
- Cardiovascular fitness/endurance, aerobic capacity
- Continuous 12 minute run where the participant attempts to score the maximum distance possible
What is the quantitative data produced from a 12 minute cooper run?
- Distance covered (meters)
- Indicative of the VO2 max
What is the Multi-Stage Fitness Test?
- Cardiovascular fitness/endurance, aerobic capacity
- 20 meter shuttle run where time taken to compete each shuttle decreases as the levels increase
What is the quantitive data produced from a Multi-Stage Fitness Test?
- Level and a shuttle (e.g. 11.2)
What is the Harvard Step Test?
- Cardiovascular fitness/endurance, aerobic capacity
- Timed test where the participant attempts to step up onto a bench and back down to the floor as many times as possible in a set period of time
What is the quantitative data produced from the Harvard Step Test?
- A number of reps competed in the time
What is the VO2 Max Test?
- Treadmill test
- Measured VO2 max using a gas analyser to measure maximum oxygen uptake, data is received through machines as well as verbal feedback from athletes to tell you how they are feeling
What is validity?
The degree to which data measures what it intends to measure
What is reliability?
This is the degree in which data collection is consistent and stable over time, meaning that a test/experiment can be completed again by another researcher in a similar setting
Why is the Sit and Reach Test valid?
- Valid for hamstrings and lower back flexibility
- Valid for lower body but not upper
Valid as test measures what it is meant to measure = flexibility
What is the Sit and Reach Test reliable?
- Equipment is standardised and the test is simple
It is reliable as it can be replicated another time
Why is the Hand Grip Dynamometer Test valid?
- Valid as it measures your muscular strength as it meant to
However isn’t sport specific as it test for muscular strength in the lower arm, which isn’t used much in sports compared to the leg
Why is the Hand Grip Dynamometer Test reliable?
- Equipment is standardised and the test is simple
Unimportant that the procedure is correctly maintained so that everyone who completes does it the same way
Why is the 30m Sprint Test valid?
- Valid as it measures speed over fitness
Why is the 30m Sprint Test reliable?
- It is very simple sequence of procedures, everyone can compete it in the same way
Why is the 1 Minute Push-Up Test valid?
- Valid as it test for muscular endurance up the arms continuously for one minute
Why is the 1 Minute Push Up Test Reliable?
- Quite a simple test
- However, people have different techniques which will make it complicated for everyone to compete it in the same way
What is active stretching?
Activates a muscle to stretch another, the one you stretch is called the agonist (prime mover)
What is passive stretching?
No muscle contraction
What does the sympathetic nervous system stimulate?
- Increased heart rate
- Increased body temperature
- Increased breathing rate
- Increased sweat rate
- Increased blood pressure
- Increased muscle tension
- Releases adrenaline
How does a reduced possibility of injury benefit a performer when warming up?
Will increase the elasticity of muscle tissues
How does increases in the speed of nerve impulses benefit a performer when warming up?
Allows us to be more alert, improving reaction time
How does increases in muscle temperature benefit a performer when warming up?
Enables O2 to dissociate more easily from haemoglobin and allows for an increased enzyme activity, making energy more available through chemical reactions
How does a rehearsal of movement benefit a performer when warming up?
Performer practises the same skills used in an activity
How does an increased blood flow benefit a performer when warming up?
Adequate blood flow to the heart, increase efficiency
How does allowing time for mental rehearsal benefit a performer when warming up?
Psychological preparation to reduce stress or anxiety
How does an increased blood production of synovial fluid benefit a performer when warming up?
Helps joints move faster and smoother, increased shock ability of joints making surrounding muscles more pliable therefore decreases risk of tearing
How does a release of adrenaline benefit a performer when warming up?
Increased heart rate and dilates capillaries, therefore allows more O2 delivered to skeletal muscles
What is oxygen debt (EPOC)?
Keeps oxygen level elevated, therefore lactic acid can be removed, and converted back to glucose/glycogen
What is EPOC?
Excess
Post-exercise
Oxygen
Consumption
What is a reduction in DOMS?
Stretching can flush out lactic acid, which reduces the effect of DOMS
What is DOMS?
Delayed
Onset
Muscle
Soreness
What is venous return?
- Return of blood to heart through veins
- Skeletal muscle pump (muscle contractions apply pressure to veins, forcing blood to heart)
- Valves are part of venous return
What is vascular shunting?
- Change diameter of blood vessel, to increase or decrease blood (vasoconstriction/vasodilation)
What are cramps?
Involuntarily contractions of muscles due to dehydration and loss of electrolytes
What is lactic acid?
Waste product in anaerobic respiration
What is progressive overload?
Gradually increasing the amount of overload during training to improve fitness but without injury (increased intensity of workouts gradually)
What is reversibility?
Gradually losing fitness and occurs to anybody when they stop training
How does reversibility occur to an individual?
- Illness/injury
- Lack of motivation/drive
- Tedium/boredom
What is overload?
Refers to making training sessions harder to ensure improvements are made
What is the FITT Principle?
Frequency (how often)
Intensity (how hard)
Time (how long)
Type (method)
