preparation and training methods/ injury Flashcards
Quantitative
- factual
- numerical
Qualitative
- subjective
- feelings, opinions, emotions
Objective
- facts
- measurable
- reliable
Subjective
- personal opinions
- assumptions
- believes
Physiological effects of a warm up
- reduces possibility of injury by increasing elasticity
- efficient movement at joints through increased production of synovial fluid
Principles of training: SPORR
- Specificity
- Progression
- Overload
- Reversibility
- Recovery
Specificity
relevant, suited & specific to your sport
Progression
- Training gradually increased
Overload
Making your body work harder than normal to improve it
progressive overload: performer gradually trains harder throughout training programme
Reversibility
If training stops then reverse effects happen
Recovery
rest days to allow body to recover
Overload- FITT
- Frequency- increasing sessions
- Intensity- training harder
- Time- duration spent training
- Type- using different forms of exercise
Tapering
reducing the volume and or intensity of training prior to competition
Peaking
planning training so performer peaks both physical and mentally for a major competition
Macrocycle
largest training period- usually a year long
Mesocycle
usually 4-12 weeks
Microcycle
one week or a few days of training
Methods of training
- circuit training
- weight training
- continuous training
- fartlek training
- interval training
acute injury
injuries that happen suddenly
A fracture, dislocation, sprains and strains
acute injury symptoms
- swelling
- sudden pain
- restricted movement
Chronic injury
overuse injuries- occur over a long period of time
stress fracture, Achilles tendonitis & tennis elbow
chronic injury symptoms
- pain when you exercise
- dull ache at rest
- swelling
Injury prevention methods
- screening
- protective equipment
- warm up
- improved flexibility
- Taping & Bracing
Screening
identifies risks of complications from exercise and enhance performance
