Preparation & Training methods 4.2 Flashcards
What is quantative and qualitive data data?
Quantitative: Contains factual information and numerical data
Qualitative: Is subjective as it looks at feelings, opinions and emotions.
(e.g. the borg scale is a qualitative method)
What is the borg scale?
It rates RPE- Rating percieved exertion
Gives an opinion about how hard you feel your body is working during exercise
What is objective data?
Based upon facts and is measurable
In fitness testing objective tests will involve a measurement
What are examples of fitness tests that use objective data?
- The Wingate test- Measures anaerobic power where a performer cycles as fast as possible for 30 seconds on a bike that has resistance applied- a counter is used to measure how many times the flywheel completes one full turn in 5 second intervals
- Multistage fitness test (bleep test)- measures stamina & is a progressive 20 metre shuttle run test- must reach end of line before bleep when they cant do this any longer a bleep is recorded
What is subjective data?
Based upon personal opinions, assumptions, interpretations and beliefs
What are examples of fitness tests that used subjective data?
- Sub-maximal tests such asHavard step test- involves stepping up & down on a bench to set a rhythm for 5 minuets. Recovery heart rates are then recorded
What is validity?
When the test actually measures out what its supposed to do
What two questions are important in assesing validity?
Is the research method relevant and does it do exactly what is sets out to do? e.g. the sit & reach test to assess flexibility only covers the hamstrings & lower back - therefore is a valid test for lower body but not upper
Is the test sport specific?- important to conduct a test so that sporting actions are the same & the muscles are also used in the same way as they are in performers activity
e.g. multistage fitness test involves running so is valid test for a games player where lots of running is involved- less so for swimmer cyclist etc
What is reliability?
- Where the results are consistent and can be repeated with the same outcome
What needs to be taken into account to ensure a fitness 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 purpose of a warm up?
- To prepare the body for exercise
What is the 1st stage of a warm up?
1st stage- to perform some kind of cardiovascular exercise such as jogging to increase HR
This will increase cardiac output & breathing rate through the vascular shunt- more blood is directed to the working muscles
Together these 3 factors will increase amount of O2 being delivered to the muscles
What is the 2nd stage of a warm up?
The perfromance of stretching/flexibility exercises
4 types of stretches:
- Static stretching
- Active stretching
- Passive stretching
- Ballistic stretching
What is static stretching?
- Stretching while not moving and can be active or passive
What is active and passive stretching?
Active stretching- Involves mthe performer working on one joint- pushing it beyond its point of resistance, lengthening the muscles & connective tissue surrounding it
Passive stretching- When a stretch occurs with the help of an external force such as a partner or gravity or wall
What is the 3rd stage of a warm up?
- Should involve the movement patterns that are to be carried out, for example, practising shooting in basketball or netball, or dribbling in hockey or football
What physiological effects can a warm up have?
- Reduces possibility of injury by increasing the elasticity of muscle tissue
- The release of adrenaline will increase heart rate & dialate capillaries- allowing more o2 to be delivered to skeletal muscles
- Muscle temperature increases & this will firstly enable oxygen to increase in enzyme activity, making energy readily avaliable through better chemical reactions
- An increase in the speed of nerve impulse conduction allowa us to be more alert, improving reaction time
- Allows for rehearsal of movement so the performer in practising the same skills they use in their activity
- Mental rehearsal, stress or anxiety reduction, psychological preparation
What is a cool down and what does it do?
Takes place at the end of exercise- it consists of some form of light exercise to keep heart elevated. This keeps bloodflow high & allows oxygen to be flushed through the muscles, removing & oxidising any lactic acid that remains
What are the principles of training?
- Specificity
- Progression
- Overload
- Reversibility
- Recovery
(SPORR)
Why is specificity important?
- Important to make sure the training you do is relevant for your own activity
- You need to consider whether you are using the same energy system, muscle fibre type, skills & movements
- Intensity & duration of the training should also be similar to your activity
What is progressive overload and why is it important?
- Where the performer gradually trains harder throughout their training programme becuase their fitness improves
Important not to overload too soon
Doing more gradually will reduce risk of injury
What is reversibility and its impacts?
- Often referred to as detraining
- If training stops then the adaptations that have occured as a result of the training programme deteriorate
Why is recovery important?
Rest days are needed to allow the body to recover from training
Research nsuggests that the 3:1 ratio should be used where performer trains hard for 3 days then rests for one
What principles are used to help improve performance?
FITT
What are the FITT principles?
- Frequency- you need to train more often
- Intensity- to improve you must train harder
- Time- time spent training needs to gradually increase
- Type- Changing the type of exercise
Using different forms of exercise maintains motivation but the type chosen needs to be relevant to your chosen activity.
What is periodisation?
- Involves dividing the year into blocks or sections where specific training occurs
These blocks of time are refferred to as cycles- periodisation divides trainining into 3 cycles:
- Macrocycle
- Mesocycle
- Microcylce
What is the macrocycle?
- A period of training involving a long-term performance goal
Made up of 3 distinct periods: - The preparation period
- The competition period
- The transition period
e.g. in rugby it may be the length of a season
What do the 3 periods within the macrocycle involve?
Preparation period- Involves general conditioning and the development of fitness levels
Competition period- Where performer refines skills and techniques as well as maintaining fitness levels
Transition period- Rest & Recovery stage- this stage allows the athlete to recharge physically and mentally & ensures an injury free start to the forthcoming season
What is the mesocycle?
- Usually a 4-12 week period of training with a particular focus
- Perforemr may have a component of fitness as their focus e.g. sprinter-power
What is the microcycle?
- The description of a week or a few days of training sessions
- e.g. what a basketball player may do from Monday to Sunday including rest days
What is tapering?
- Where there is a reduction in the volume of training prior to a major competition
- Usually occurs a few days before hand but can depend on the event or type of competition
Planning & organising training this way prepares the athlete both physically & mentally for the big event & allows peaking to occur
What is peaking?
- Planning and organising training so a performer is at their peak, both physically and mentally for a major competition
What is double periodisation?
- When some sports require an athlete to peak more than once in a season
for example- a long distance athlete may want to peak in winter during the cross country season & then again in summer on the track
What is continuous training?
- Works on developing aerobic power
- Involves low intensity exercise for long periods of time without rest intervals e.g. jogging
- Helps develop stamina & places stress on aerobic system
- As a result improvements in cardiovascualr system take place
What is fartlek training?
- Type of continuous training
- Where pace of the run is varied to stress both the aerobic systems due to its continuous nature & the anaerobic energy systems through high intensity bursts of exercise
- Much more demanding type of training
- Typical session will last for approx 40 minuets w intensity ranging from low to high
- Beneficial for games players
What is interval training?
- Predominantely used by elite athletes to improve anaerobic power
- Form of training in which periods or intervals of high intesity work are followed w recovery periods
- Method of training is very versatile as it can be adapted to suit a variety of anaerobic needs
What needs to be considered when planning an interval training session?
- Duration of work interval
- Intensity or speed of the work interval
- Duration of the recovery period
- Number of work intervals & recovery periods
What is circuit training?
- Athlete performs a series of exercises at a set of stations
- When planning- important to decide on the number and variety of stations, no of repetitions or time spent at each station & length of rest interval
- Circuit can be designed to cover any aspect of fitness but tends to be used for general body conditioning & is easily adapted to meet the needs of an activity
What is weight training?
- Can be used by everyone to develop muscular strength
- Involves doing a series of resistance exercises through the use of free weights of fixed weight machines that tend to be described in terms of sets & repetitions
What is your one rep max?
The maximum amount a performer can lift in one repetition
