Preparation and training methods (P2) Flashcards
What is an example of qualitative data?
Rating Perceived Exertion (RPE)
What is an example of quantitative data?
Cooper 12 minute run
To assess validity, what two questions need to be asked?
. is the research method relevant and does it set out what it aims to do? e.g sit and reach only measures hamstrings
. is it sport specific to the individual? e.g multi stage fitness test not good for cyclists
What needs to be taken into account to ensure that a test is reliable?
. tester should be experienced
. equipment should be standardised
. sequencing of tests is important
. repetition of tests to avoid human error
What is the first stage of a warm up?
Form of cardiovascular exercise to gently increase heart rate increasing cardiac output, breathing rate and vascular shunting to the muscles
What is the second stage of a warm up?
. Stretching/flexibility training including active, passive, static and ballistic
What is the third stage of a warm up?
Skill related activity involving the movement patterns from the activity
What are some of the physiological effects of a warm up?
. increases elasticity of muscle fibres reducing injury
. Increased muscle temperatures allows oxygen to dissociate more readily from the harmoglobin
. redistribution of blood
. increase in speed of nerve impulse conduction so more alert
What are some of the physiological effects of a warm up?
. increases elasticity of muscle fibres reducing injury
. Increased muscle temperatures allows oxygen to dissociate more readily from the haemoglobin
. redistribution of blood
. increase in speed of nerve impulse conduction so more alert
Explain the role and importance of a cool down?
.Involves some form of light activity to keep heart rate elevated
. Helps to oxidise and remove lactic acid
. Allows skeletal muscle pump to continue working preventing blood pooling
. Limiting the effect of DOMS
What are the principles of training? SPORRF and explain each one
. Specificity-relevant to the chosen activity
. Progressive overload-gradual increase in harder training
. Reversibility- where adaptations will deteriorate following no training
,Recovery- 3:1 ratio to allow the body to recover
.FITT principle
What is the FITT principle?
. Frequency
. Intensity
. Time
. Type
What is periodisation?
Dividing the training year into specific sections for a specific purpose.
What are the cycles in periodisation?
. Macrocycle
. Mesocycle
. Microcycle
What is a macrocycle? and what is it divided into?
Involves a long term performance goal.
. Preparation-general conditioning+fitness levels
. Competition- skills and fitness refined
. Transition-rest and recovery stage
What is the mesocycle?
Usually a 4-12 week period of training with a particular focus such as power
What is the microcycle?
Description of a week or a few days of training
What is tapering?
Reducing the volume and/or training prior to the event.
What is peaking?
Planning and organising training so that a performer is at their peak, physically and mentally prior to an event.
What is double periodisation?
When performers may want to peak twice in a year
What is continuous training?
. Works on developing aerobic fitness.
. low intensity exercise for long periods of time without rest intervals
. develops stamina
What is fartlek training?
. Involves varying intensities of exercise on a variety of terrains
. Can improve aerobic and anaerobic fitness and recovery times
. Usually lasts 40 minutes
What is interval training?
. High intensity periods of work are followed by periods of rest
. Can be adapted for a variety of anaerobic needs
What is circuit training?
A set of exercises performed at a set of stations.
. stations will work on different aspects of the body to generally improve body conditioning
What is weight training?
. used to develop muscular strength using free/fixed weights
. intensity is decided by working as a % of 1 rep max
. muscular strength= 80-100% of low reps/sets
. muscular endurance=50% of high reps/sets
What is PNF stretching?
. Form of passive stretching where the stretch is held by a partner of a wall
. increases flexibility
