Preparation and training methods in relation to maintaining physical activity and performance Flashcards
quantitative data
factual and numerical information
coopers 12 minute test
qualitative data
subjective
looks at feelings, opinions + emotions
Rating Perceived Exertion (RPE) -Borg scale
how hard you feel your body is working.
used to measure a performers level of intensity during training
objective data
based upon facts and is measurable
multi-stage fitness test
subjective data
based on opinions, assumptions, interpretations and beliefs
Harvard step test
validity
when the test actually measures what it set out to do
is it sport specific
reliability
test can be repeated accurately
tester should be experienced,
equipment standardised,
sequencing of tests,
repetition of tests to avoid human error
warm up
cardiovascular exercise to increase HR
increases cardiac output and breathing rate through the vascular shunt.
then
stretching/ flexibility exercise
then
spot related activities/ exercises
static stretching
stretching whilst not moving
can be active or passive
active stretching
Involves a performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding
passive stretching
A stretch occurs with the help of an external force e.g. a partner, gravity or a wall
ballistic stretching
Performing a stretch with swinging or bouncing movements to push a body part even further
physiological effects of a warm up
Reduces possibility of injury by increasing elasticities of muscle tissue.
Release of adrenaline increases heart rate and dilate capillaries allowing more oxygen to be delivered to skeletal muscles.
Muscle temperature increases so oxygen disassociates more easily from haemoglobin.
Increase in speed of nerve impulse conduction allows performer to be more alert.
Efficient movement at joints.
Allows for hassle of movement.
Mental rehearsal for anxiety reduction.
Supplies adequate blood flow to heart.
cool down
Form of light exercise to keep the heart rate elevated.
Keeps blood flow high
allows oxygen to be flush through the muscles, removing and oxidising acid.
limits effects of DOMS
principles of training SPORR
specificity- training is relevant to activity (intensity and duration, movements, muscles fibre type, energy system)
progressive overload- intensity increases throughout training programme as fitness improves
reversibility (detraining)- occurs when training stops and adaptations/progress deteriorates
recovery- rest days allow body to recover. 3:1 ratio should be used
FITT principles
frequency-train more often
intensity-train harder to improve
time-gradually increases with fitness levels
type-using different forms of exercise to maintain motivation but remains relevant
macrocycle
long term performance
the preparation period- general conditioning and development of fitness levels
the competition period- performer refines skills and techniques + maintains fitness levels
the transition period- rest and recovery
periodisation
dividing the training year into specific sections for a specific purpose
mesocycle
4-12 week period with a particular focus
e.g. sprinter improving power
microcycle
1 week or a few days that is repeated throughout a mesocycle
tapering
reducing the volume/ intensity of training prior to competition
prepares athlete physically and mentally and allows peaking to occur
peaking
planning and organising training so a performer is at the peak both physically and mentally
double periodisation
athlete peaks more than once in a season
e.g. long distance runner:
winter cross country
summer athletics track
continuous training
develops aerobic power
Intensity exercise for long periods of time.
No rests.
Develop stamina. Place of stress on aerobic system.
Improves cardiovascular and respiratory system.
Increases ability to take up, transport and use oxygen more effectively
fartlek training
pace of the run is varied to stress aerobic and anaerobic system.
Improve stamina and recovery time.
Session lasts about 40 minutes.
Intensity ranges from high to low.
Beneficial to games players
interval training
used by elite athletes to improve anaerobic power.
intervals of high intensity work followed by recovery periods
circuit training
athlete performs a series of exercises at a set of stations.
Consider:
number and variety of stations,
number of repetitions,
times 28 station,
length of rest interval,
number of participants,
fitness levels, s
pace and equipment available.
weight training
Balance muscular strength.
Involves a series of resistance exercises.
Uses sets and repetitions.
proprioceptive neuromuscular facilitation (PNF)
form of passive stretching where the stretch position is held by something other than the agonist muscles.
E.g. a partner or wall.
Considered to be an effective form of flexibility training for increasing range of movement.
Muscle is isometric they contracted for a period of at least 10 seconds.
Then it relaxes and are stretched again, usually going further a second time
