Preparation & Training methods 4.2

Question 1

What is quantative and qualitive data data?

Answer 1

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)

Question 2

What is the borg scale?

Answer 2

It rates RPE- Rating percieved exertion
Gives an opinion about how hard you feel your body is working during exercise

Question 3

What is objective data?

Answer 3

Based upon facts and is measurable
In fitness testing objective tests will involve a measurement

Question 4

What are examples of fitness tests that use objective data?

Answer 4

• 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

Question 5

What is subjective data?

Answer 5

Based upon personal opinions, assumptions, interpretations and beliefs

Question 6

What are examples of fitness tests that used subjective data?

Answer 6

• 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

Question 7

What is validity?

Answer 7

When the test actually measures out what its supposed to do

Question 8

What two questions are important in assesing validity?

Answer 8

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

Question 9

What is reliability?

Answer 9

• Where the results are consistent and can be repeated with the same outcome

Question 10

What needs to be taken into account to ensure a fitness test is reliable?

Answer 10

• Tester should be experienced
• Equipment should be standardised
• Sequencing of tests is important
• Repetition of tests to avoid human error

Question 11

What is the purpose of a warm up?

Answer 11

• To prepare the body for exercise

Question 12

What is the 1st stage of a warm up?

Answer 12

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

Question 13

What is the 2nd stage of a warm up?

Answer 13

The perfromance of stretching/flexibility exercises
4 types of stretches:
- Static stretching
- Active stretching
- Passive stretching
- Ballistic stretching

Question 14

What is static stretching?

Answer 14

• Stretching while not moving and can be active or passive

Question 15

What is active and passive stretching?

Answer 15

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

Question 16

What is the 3rd stage of a warm up?

Answer 16

• 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

Question 17

What physiological effects can a warm up have?

Answer 17

• 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

Question 18

What is a cool down and what does it do?

Answer 18

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

Question 19

What are the principles of training?

Answer 19

• Specificity
• Progression
• Overload
• Reversibility
• Recovery

(SPORR)

Question 20

Why is specificity important?

Answer 20

• 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

Question 21

What is progressive overload and why is it important?

Answer 21

• 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

Question 22

What is reversibility and its impacts?

Answer 22

• Often referred to as detraining
• If training stops then the adaptations that have occured as a result of the training programme deteriorate

Question 23

Why is recovery important?

Answer 23

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

Question 24

What principles are used to help improve performance?

Answer 24

FITT

Question 25

What are the FITT principles?

Answer 25

* 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.

Question 26

What is periodisation?

Answer 26

* 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

Question 27

What is the macrocycle?

Answer 27

- 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 ## Footnote e.g. in rugby it may be the length of a season

Question 28

What do the 3 periods within the macrocycle involve?

Answer 28

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

Question 29

What is the mesocycle?

Answer 29

- 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

Question 30

What is the microcycle?

Answer 30

- 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

Question 31

What is tapering?

Answer 31

- 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

Question 32

What is peaking?

Answer 32

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

Question 33

What is double periodisation?

Answer 33

* 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

Question 34

What is continuous training?

Answer 34

- 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

Question 35

What is fartlek training?

Answer 35

- 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

Question 36

What is interval training?

Answer 36

- 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

Question 37

What needs to be considered when planning an interval training session?

Answer 37

- Duration of work interval - Intensity or speed of the work interval - Duration of the recovery period - Number of work intervals & recovery periods

Question 38

What is circuit training?

Answer 38

- 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

Question 39

What is weight training?

Answer 39

- 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

Question 40

What is your one rep max?

Answer 40

The maximum amount a performer can lift in one repetition