Preparation To Maintain/ Enhance Performance Flashcards
Quantitative data
Data that contacts facts or numbers
Qualitative data
data that is descriptive and looks at the way
people think or feel
Objective data
Facts and figures
Subjective data
Opinion
Validity
when the test actually measures what it sets out to measure
Reliability
the test can be repeated accurately
What is the first stage of a warm up
perform some kind of cardiovascular exercise such as jogging, gently increasing your heart rate.
What is the second stage if a warm up
stretching/flexibility exercises, especially with the joints and muscles that will be most active during the training session. The type of stretching used will depend on the activity
What is the third stage of a warm up
movement patterns that are to be carried out, for example, practising shooting in basketball or netball and dribbling in hockey or football.
What is static stretching
when the muscle is held in a stationary position for 30 seconds or more
What is active static stretching
involves the performer working on one joint, pushing it beyond its point of resistance, and lengthening the muscles and connective tissue surrounding it.
What is passive static stretching
This is when a stretch occurs with the help of an external force, such as a partner, another part of your body, gravity or a wall.
What is Ballistic stretching
performing a stretch when swinging or bouncing movements to push a body even further.
What are the physiological effects of a warm up
It reduces the possibility of injury by increasing the elasticity of muscle tissue
● The release of adrenalin will increase heart rate and dilate capillaries. This allows more
oxygen to be delivered to the skeletal muscles.
● Muscle temperature increases and this will first enable oxygen to dissociate more easily from
haemoglobin and, second, allow for an increase in enzyme activity, making energy readily
available through better chemical reactions
● An increase in the speed of nerve impulse conduction allows us to be more alert, improving
reaction time
● It allows efficient movement of joints through an increased production of synovial fluid
● It allows for rehearsal of movement, so the performer is practising the same skills they use in
their activity
● It facilitates mental rehearsal, stress or anxiety reduction and psychological preparation
● It supplies an adequate blood flow to the heart to increase its efficiency
What’s a cool down
takes place at the end of exercise. It consists of some form of light exercise to keep heart rate elevated.
What’s the physiological effects of a cool down
A cool-down can have the following physiological effects: · It keeps the skeletal muscle pump working
· It maintains venous return
· It prevents bloody pooling in the veins
It limits the effect of DOMS (delayed onset of muscle soreness) · It removes lactic acid
· It reduces heart rate and body temperature
What are the principles of training
SPORR
Specificity - make sure the training you do is relevant for your chosen activity/sport.
Progressive overload
Reversibility
Recovery
To improve performance what principles need to be applied
FITT
Frequency - increase the number of training sessions, increase the work period or number of sets, and decrease the number of rest periods
Intensity - improve you must train harder.
Time - spend training, so this needs to gradually increase and rest periods need to decrease
Type - Using different forms of exercise
maintains motivation, but the type chosen needs to be relevant to your activity.
What is periodisation
dividing the training year into specific sections for a specific purpose.
It involves dividing the year into blocks or sections where specific training occurs. Periodisation comprises three cycles: macrocycle, mesocycle and microcycle.
What is the macro cycle
involves long-term planning.
It is made up Of three periods
The preparation period involves general conditioning and the development of fitness levels.
The competition period is where the performer refines skills and techniques, as well as maintaining fitness levels.
The transition period is the rest and recovery stage. This phase allows the athlete to recharge physically and mentally and ensures an injury-free start to the forthcoming season.
What’s is the mesocycle
usually a 4-12 week period of training with a particular focus such as developing a component of fitness for example Muscular Strength
What is the microcycle
planning for a week, a few days or an individual training session
This is repeated throughout the length of the mesocycle.
What is tapering
reducing the volume and/or intensity of training prior to competition
What is peaking
planning and organising training so a performer is at their peak both physically and mentally for a major competition
What’s continuous training
involves low-intensity exercise for long periods of time without rest intervals,
Develops aerobic endurance
improvements in the cardiovascular and respiratory systems take place, which increases the ability to take up, transport and use oxygen more effectively.
What is Fartlek training
the pace of the run is varied to stress both the aerobic energy system due to its continuous nature and the anaerobic energy system through the high-intensity bursts of exercise.
What is interval training
It is a form of training in which periods or intervals of high-intensity work are followed with recovery periods
Used to improve anaerobic power
When planning an interval training session what do you need to take into account
· 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 is circuit training
the athlete performs a series of exercises at a set of stations, it is important to decide on the number and variety of stations, the number of repetitions or amount of time spent at each station and the length of the rest interval.
Tends to be used for muscular endurance
What is weight training
It involves doing a series of resistance exercises through the use of free weights or fixed-weight machines, which tend to be described in terms of sets and repetitions.
develop muscular strength.
What is Proprioceptive neuromuscular facilitation (PNF)
It is a form of passive stretching, where the stretch position is held by something other than the agonist muscles, for example, a partner or a wall.
It is an advanced stretching technique.
the muscle is isometrically contracted for a period of at least ten seconds. It is then relaxed and stretched again, usually increasing the range of motion.
