Preparation To Maintain/ Enhance Performance

Question 1

What is Quantitative data?

Answer 1

Data that contacts facts or numbers.

Question 2

What is Qualitative data?

Answer 2

Data that is descriptive and looks at the way people think or feel.

Question 3

What is objective data?

Answer 3

Facts.

Question 4

What is subjective data?

Answer 4

An Opinion.

Question 5

What is validity?

Answer 5

When the tests actually measures what it sets out to measure.

Question 6

What is Reliability?

Answer 6

The test can be repeated accurately.

Question 7

What are the 3 stages of a warm up?

Answer 7

1. Cardiovascular phase.
2. Stretching/ flexibility exercises.
3. Movement patterns that are to be carried out.

Question 8

What are the features of the cardiovascular phase of the warm up?

Answer 8

• Raise heart rate to a similar to performance level.
• Normally 10-15 minutes.

Question 9

What are the features of the stretching phase of the warm up?

Answer 9

• Static stretching is when you don’t move.
• Active static stretching involves the performer working on one joint, pushing it beyond it’s point of resistance (lengthening muscles/ connective tissues).
• Passive static stretching 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.
• Ballistic stretching is performing a stretch when swinging or bouncing movements to push a body even further.

Question 10

What are the features of the skills specific practices phase?

Answer 10

The final phase of the warm up will be to practice the skills of the activity, such as:
- Sprint starts for a 100m runner to get used to driving out of the starting blocks.
- Passing drill in football to get used to the pitch.

Question 11

What are the physiological effects and benefits of a warm up?

Answer 11

• Reduces the possibility of injury by increasing the elasticity of muscle tissue.
• The release of adrenaline 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 allow for an increase in enzyme activity, making energy readily available through better chemical reactions.

Question 12

What does a cool down include?

Answer 12

• A cool down takes place to the end of exercise.
• It consists of some form of light exercise to keep the heart rate elevated.
• This keeps blood flow high and allows oxygen to be flushes through the muscles (oxidising any lactic acid that remains and paying back oxygen debt).
• This is then usually followed by some light stretching (hold for longer periods than before exercise).

Question 13

What are DOMS (delayed onset of muscle soreness)

Answer 13

• DOMS is characterised by tender and painful muscles, often experienced 24-48 hours after heavy exercise.
• Can be limited by completing cool downs after exercise.
• This muscles soreness may occur from the structural damage to muscle fibres and connective tissue surrounding the fibres.
• DOMS usually occurs after excessive eccentric contractions when muscle fibres are out under a lot of strain.

Question 14

What are the physiological effects and benefits of a cool down?

Answer 14

• It keeps the skeletal muscle pump working.
• It maintains venous return.
• It prevents blood pooling in the veins.
• It limits the effect of DOMS.
• It removes lactic acid from muscles.
• Reduces heart rate and body temperature.

Question 15

What does the acronym SPORR stand for?

Answer 15

• Specificity
• Progressive overload
• Reversibility
• Recovery

Question 16

What does the acronym FITT stand for?

Answer 16

• Frequency
• Intensity
• Type
• Time

Question 17

What is periodisation?

Answer 17

Dividing the training year into specific sections for a specific purpose. It is used to improve performance and to reduce chance of injury.

Question 18

What are the three cycles of periodisation?

Answer 18

Macrocycle, mesocycle and microcycle.

Question 19

What are the features of the Macrocycle?

Answer 19

• It is a big period that involves long term planning.
• Can be a lead up to a season or the 4 years leading up to the olympics.
  1. The preparation period, general conditioning and developing of fitness levels.
  2. The Competition period, refines skills and techniques while sustaining fitness levels.
  3. The transition period, rest and recovery stage allowing the athlete to physically and mentally recharge before the season starts.

Question 20

What are the features of the Mesocycle?

Answer 20

• Usually a 4-12 week period of training with particular focus such as developing a component of fitness for example Muscular strength.

Question 21

What are the features of the Microcycle?

Answer 21

• Planning for a week, a few days or an individual training session.
• This planned short period is usually repeated throughout a macrocycle.

Question 22

What is tapering?

Answer 22

Reducing the volume and/or intensity of training prior to competition.

Question 23

What is peaking?

Answer 23

Planning and organising training so a performer is at their peak both physically and mentally for a major competition.

Question 24

What is continuous training?

Answer 24

• Involves low intensity exercise for long periods of time without rest intervals, such as jigging, swimming and cycling.
• Develops aerobic endurance, improving the cardiovascular and respiratory system.

Question 25

What is Fartlek training?

Answer 25

• The pace of the run is varied to stress both the aerobic energy system due to it’s continuous nature and the anaerobic energy system through the high intensity bursts of exercise.
• ‘Speed play’, will improve stamina and recovery times.

Question 26

What is interval training?

Answer 26

• It is a form of training in which periods or intervals of high intensity work are followed with recovery periods.
• Usually used by elite athletes to improve anaerobic power and can be adapted to suit a variety of anerobic needs.
• Have to consider: duration of work interval, intensity of the work interval, duration of recovery period and the number of work and recovery intervals.

Question 27

What is Circuit training?

Answer 27

• The athlete performs a series of exercises at a set of stations, it is important to decide on the number and variety of stations, number of regions or amount of time spent at each station and the length of the rest interval.
• Tends to focus on improving muscular endurance but can be develop to improve all fitnesses.
• The same body part is usually not training continuously to allow recovery.

Question 28

What is weight training?

Answer 28

• 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.
• Develops muscular strength.

Question 29

What is Proprioceptors neuromuscular facilitation?

Answer 29

• It is a form of passive stretching, where the stretch position is held by something other than the agonist muscle, for example, a partner or a wall.
• It increases flexibility and range of movement.
• The muscle is isometrically contracted for a period of at least 10 seconds. It is then relaxed and stretched again, usually increasing the range of motion.