Preparation and training methods in relation to maintaining physical activity and performance 4.2 Flashcards
What does Quantitative data contain
Faction information and numerical data
What type of data do most fitness tests contain
Quantitative data
What does Qualitative data look at
- Feelings
- opinions
- emotions
What test uses Quantitative data
Cooper’s 12 minute run
What does Coopers 12 minute run measure
Distance covered in 12 minutes is measured in Meters and results are compared to a standardised table
What test used Qualitative data
Borg scale
What is the Borg scale
method of “rating perceived exertion” (RPE)
What is the Borg scale used for
measures a performers level of intensity during training
What is perceived exertion
How hard you feel your body is working
What does the RPE numbers range from
6-20
What intensity is RPE 6
No exertion
What intensity is RPE 7
Extremely light (30% effort)
What intensity is RPE 9
Very light (50% effort)
What intensity is RPE 11
Fairly light (60% effort)
What intensity is RPE 13
Moderately hard (70% effort)
What intensity is RPE 15
Hard (80% effort)
What intensity is RPE 17
Very hard (90% effort)
What intensity is RPE 19
Extremely hard (100% effort)
What intensity is RPE 20
Exhaustion
What would you do if you were to analyse the RPE data Quantitatively
Compare the scores to other people or standardised tables
What would you do if you were to analyse the RPE data Qualitatively
make judgements on these scores
What is Objective data based upon
Facts
Can you measure Objective data
Yes
What type of fitness tests are usually objective
Maximal fitness tests
- Wingate test
- bleep test
What does the Wingate test measure
Anaerobic power
How does the Wingate test test your anaerobic power
performer cycles as fast as possible for 30 seconds on a cycle ergometer
What is subjective data based upon
Personal opinions, assumptions, interpretations and beliefs
What is an example of sub maximal tests
Harvard step test
What data does the Harvard step test rely on
Data that is predictive or estimated
What 2 questions are important when assessing the validity of a fitness test
- Is the test sport-specific
- Is the research method relevant and does it do exactly what it sets out to do
Is the sit and reach test valid to asses flexibility
No as it only tests the lower back and hamstrings not the upper body
Who is the multistage fitness test valid for
It’s valid for games players where running is involved
Who isn’t the multistage fitness test valid for
Cyclists and swimmers as movement patterns are different
What is a reliable test
Results are consistent and can be repeated with the same outcome
What does it take for the step test to be reliable
Procedure is correctly maintained so everyone is working at the same rate, height and cadence and that there is full extension between steps
What do competent, well trained testers need do be used for when looking at reliability
used to reduce errors to ensure the rest is reliable
What 4 things need to be taken into account to ensure the test is reliable
- tester should be experienced
- equipment should be standardised
- sequencing of tests is important
- repetition of tests to avoid human error
What does the warm up do
Help prepare the body for exercise
When should you warm up
Before the start of any training session
What is the first stage of a warm up
Perform some kind of cardiovascular exercise that increases your heart rate
Jogging will increase your cardiac output and breathing rate through what?
Vascular shunt
How does vascular shunt help with exercise
More blood is directed to the working muscles
What is the second stage of your warm up
stretching/flexibility exercises
When doing stretching/flexibility exercises which exercises should you do
Exercises that target joints you’re most likely to be using
What are the 2 types of stretches
- Active stretching
- Passive stretching
How many joints do you exercise when performing active stretching
one joint
How do you stretch the joint in active stretching
Push it beyond its point of resistance
What happens to the muscle and connective tissue when stretching actively
lengthens the muscle and connective tissue around it
What is passive stretching
Stretch that occurs with the help of an external force, such as a partner or gravity or a wall
What does Ballistic stretching involve
a stretch with swinging or bouncing movements
Why would you use Ballistic stretching
To push a body part even further
Which specific type of performer should use Ballistic stretching
Gymnast or dancer who are already flexible
What should the third stage of a warm up include
Game situation movement patterns (shooting, dribbling passing)
How does warming up reduce to chance of injury
Increasing the elasticity of muscle tissue
What happens physiologically when adrenaline is released during a warm up
Increase HR and dilate capillaries, allowing more O2 to to go the skeletal muscles
When warming up muscle temperature increases what physiological effects does this have
- O2 can dissociate more easily from Hb
- Increase in enzyme activity making more energy available through better chemical reactions
What does an increase in the speed of nerve impulse conduction do in warming up
Allows us to be more alert, improving reactions
When warming up why is there more movement at a join
An increased production of synovial fluid
What does a cool down consist of
Some form of light exercise to keep the HR elevated
What does keeping the HR high after exercise help with
O2 to flush out any lactic acid that remains
What effect does the skeletal pump have on cool down
It maintains venous return and prevents blood pooling in the veins
What can blood pooling lead to
- Fainting
- dizziness
- occasionally loss of consciousness
What effect does a cool down have on DOMS
it limits the effects
Why do we experience DOMS
from structural damage to muscle fibres and connective tissue surrounding the fibres
When does DOMS usually occur
excessive eccentric contractions when muscle fibres are put under a lot of strain
When does excessive eccentric contractions most often occur
Weight training
What does SPORR stand for
- Specificity
- Progression
- Overload
- Reversibility
- Recovery
What factors should you consider when making your training specific
- Using the same energy system
- muscle fibre type
- skills, movements
- intensity and duration should be the same
What is progressive overload
When the performer gradually trains harder throughout their training programme as their fitness improves
What is reversibility
if training stops then the adaptations that occur as a result of training deteriorate
What is the best training ratio for recovery
3:1
train for 3 days rest for 1
What does FITT stand for
Frequency
Intensity
Time
Type
What does frequency mean in terms of FITT
How often you train
What does Intensity mean in terms of FITT
How hard you train
What does time mean in terms of FITT
How long you train for
What does type mean in terms of FITT
The type of exercise you’re performing
What 3 cycles does periodisation get split up into
- Macro cycle
- Meso cycle
- Micro cycle
What is the macro cycle
the long term performance goal
How long would the Macro cycle be for a rugby player compared to an athlete
Rugby player: end of the season
Athlete: every 4 years (Olympics)
What 3 periods is the macro cycle made up of
- The preparation period
- The competition period
- The transition period
What is the preparation period
Involves general conditioning and development of fitness skills
What is the competition period
performer refines skills and techniques as well as maintaining fitness levels
What is the transition period
Rest and recovery stage
How long does the meso cycle last
4-12 weeks period of training
What training do they do in the meso cycle
They focus on components of fitness for the sport or event
How long is a micro cycle
few days or 1 week
What is the micro cycle
training that is repeated throughout the length of the meso cycle
What is tapering
Reducing the volume and or intensity of training prior to competition
How long before a competition would you taper
few days before competition
What is peaking
When you organise training to peak at a competition physically and mentally for a competition
What is double periodisation
When an athlete has to peak twice in a season
What athlete would have to peak twice in a season
distance runner
- Winter for cross country
- Summer for track
Name 5 types of training
- Continuous
- Fartlek
- Interval
- weight
What component of fitness does continuous training develop the most
Aerobic power
What does continuous training involve
Low intensity exercise for long periods of time without rest intervals
Name 3 examples of sports that would use continuous training
- running
- swimming
- cycling
Which systems does continuous training improve
Cardiovascular
respiratory
Which different energy systems does fartlek work
aerobic
anaerobic
What will fartlek improve in the performer
stamina
recovery time
How long does a typical fartlek training session last
40 mins
What intensity is fartlek
Ranges from high to low
Which performers would use fartlek training
Games players
Why would games players use fartlek training
in games the intensity changes likewise does the intensity in fartlek
Which level of performer uses interval training
Elite
What do athletes use interval training to improve
anaerobic power
What intensity is interval training
High intensity
What’s the main difference between interval training and continuous training
interval training has rest periods
What 4 things should you take into account when planning interval training
- duration of the work interval
- intensity or speed of the work interval
- duration of the recovery period
- number of work intervals and recovery periods
What do you do in circuit training
Athlete performs a series of exercises at a set of stations
What should you do when planning circuit training
number of stations
number of repetitions/time spent at station
length of rest interval
What should you consider about the athletes when planning circuit training
Number of participants
level of fitness
amount of time, space and equipment available
What type of resistance should an athlete use in circuit training
Body weight
What should you not do when doing circuit training
exercise the same body part more than once to allow recovery
What is circuit training generally used for
general body conditioning
What is weight training used for
To develop muscular strength
What is a repetition
The number of times you do a particular weight
What is a set
Number of cycles of repetitions that you do
To improve strength what percentage of your 1RM should you be lifting at
80-100%
To improve muscular endurance what percentage of your 1RM should you be lifting at
roughly 50%
What 4 groups should muscles be classed into
- Shoulders and arms
- trunk and back
- legs
- all body exercises
