Preparation to training Flashcards
What is a warm up?
Preparing body for exercise, before a training session.
What is the first stage (include length)?
Cardiovascular exercise for 10-15 minutes.
Why do the first stage?
to gently increase your heart rate and prepare psychologically.
What is the second stage ?
Stretching and flexibility exercises, especially with joints and muscles most active.
What is static stretching?
When muscle is held in a stationary position for 30 seconds or more. Stretching while moving and can be active or passive.
What is active stretching?
Performer working on one joint, pushing it beyond its point of resistance, and lengthening the muscles and connective tissues surrounding it.
What is passive stretching?
When stretch occurs with help of external force, such as a partner, another part of your body, gravity or wall.
What is Ballistic stretching?
Performing a stretch when swinging or bouncing movements to push a body even further. Should be performed by individual who is extremely flexible (gymnast) who tries to push body beyond limits of range of movement.
What should the stretches be like?
Done slowly, sport specific. If painful, stretch stopped. Balanced between agonist and antagonist.
What is the third stage?
Specific skills practise phase.
What are examples of the third stage?
Sprint start for 100m runner to get used to getting out of the sart blocks.
Practise throws for discus, shotput, hammer and javelin.
What are the physiological effects and benefits of warm-up?
-reduces possibility of injury as increases elasticity of muscle tissue.
-Release of adrenaline increase HR and dilate capillaries. Allows more O2 delivered to skeletal muscles.
-muscles temp increases: enables O2 dissociate more easily from haemoglobin, increase in enzyme activity that makes energy readily.
-Facilitates mental rehearsal, stress or anxiety reduction and psychological preparation.
What is the cool down phase?
Form of light exercise and some light stretching (held for longer time than warm up -30-35 secs.
What are the physiological effects and benefits of cool down?
Keep HR elevated. Keep blood flow high, allow O2 to be flushed through muscles.
Light exercise allows skeletal pump to keep working, maintains venous return and prevent blood pooling in veins which would lead to dizziness and some loss of consciousness.
Limits effects of DOMS.
What is DOMS ?
Characterized by tender and painful muscles, experienced some 24-48 hrs after heavy exercise. Soreness occurs from structural damage to muscle fibres and connective tissue surrounding the fibres.
What is SPORR?
Specificity
Progressive
Overload
Reversibility
Recovery
What is specificity?
Make training relevant to activity/ sport.
-energy systems
-movements
-skills
-muscle fibre types
-intensity and duration.
What is Progressive Overload?
Gradually training harder as their body adapts, to avoid plateau.
Don’t overload too much too soon- every few weeks to decrease risk of injury.
What is Reversibility (de-training)?
If training stops (injured, ill or has break.), the adaptations that occurred as result of training deteriorate.
What is Recovery?
Rest days needed to recover. 3:1 –> 3 day training, 1 day rest.
What is FITT to improve performance?
Frequency
Intensity
Time
Type
What is frequency?
Increase number of training sessions, increase work period/ number if sets, decrease rest periods.
What is intensity?
Train harder to improve, one rep max to help.
What is time?
Increase gradually, decrease rest periods.
What is type?
Using different forms maintains motivation. Needs to be relevant.
Define periodisation:
Dividing year into specific year into specific sections for a specific purpose.
Define macrocycle:
Long term planning phase.
What are the three period of the macrocycle?
The preparation period, the competition period, transition period.
What is the preparation period?
General conditioning, development of fitness levels.
What is the competition period?
Refines skill and technique, maintain fitness levels.
What is the transition period?
Rest and recovery stage. Recharge physically and mentally.
Define mesocycle.
4-12 weeks, particular focus on eg: agility, strength, power.
Define microcycle:
Planning for a week, a few days or an individual training session.
Tapering:
Reducing the volume and/or intensity of training prior to competition.
Peaking:
Planning and organising so a performer is at their best both physically and mentally.
Continuous training:
Developing aerobic endurance. (60-80%).
Low intensity exercise with no rest.
Fartlek training:
Varied in pace and terrains, stress both aerobic and anaerobic systems. Improves stamina and recovery times.
Interval training:
Improves anaerobic power used by elite athletes. Very versatile suit a variety of anaerobic needs.
Needs to take into account:
-Duration of work interval
-Intensity
-Duration of recovery period
-Number of work intervals + recovery periods
Circuit training:
Athlete performs series of exercises at a set of stations.
Amount of time spent or reps depends on session.
Weight training:
Develop muscular strength. In terms of repetition and sets.
PNF:
