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A-LEVEL P.E YEAR 12 > Preparation & Training methods 4.2 > Flashcards

Preparation & Training methods 4.2 Flashcards

1
Q

What is quantative and qualitive data data?

A

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)

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2
Q

What is the borg scale?

A

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

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3
Q

What is objective data?

A

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

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4
Q

What are examples of fitness tests that use objective data?

A
  • 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
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5
Q

What is subjective data?

A

Based upon personal opinions, assumptions, interpretations and beliefs

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6
Q

What are examples of fitness tests that used subjective data?

A
  • 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
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7
Q

What is validity?

A

When the test actually measures out what its supposed to do

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8
Q

What two questions are important in assesing validity?

A

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

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9
Q

What is reliability?

A
  • Where the results are consistent and can be repeated with the same outcome
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10
Q

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

A
  • Tester should be experienced
  • Equipment should be standardised
  • Sequencing of tests is important
  • Repetition of tests to avoid human error
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11
Q

What is the purpose of a warm up?

A
  • To prepare the body for exercise
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12
Q

What is the 1st stage of a warm up?

A

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

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13
Q

What is the 2nd stage of a warm up?

A

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

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14
Q

What is static stretching?

A
  • Stretching while not moving and can be active or passive
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15
Q

What is active and passive stretching?

A

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

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16
Q

What is the 3rd stage of a warm up?

A
  • 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
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17
Q

What physiological effects can a warm up have?

A
  • 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
18
Q

What is a cool down and what does it do?

A

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

19
Q

What are the principles of training?

A
  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Recovery

(SPORR)

20
Q

Why is specificity important?

A
  • 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
21
Q

What is progressive overload and why is it important?

A
  • 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

22
Q

What is reversibility and its impacts?

A
  • Often referred to as detraining
  • If training stops then the adaptations that have occured as a result of the training programme deteriorate
23
Q

Why is recovery important?

A

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

24
Q

What principles are used to help improve performance?

A

FITT

25
Q

What are the FITT principles?

A
  • 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.
26
Q

What is periodisation?

A
  • 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

27
Q

What is the macrocycle?

A
  • 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

28
Q

What do the 3 periods within the macrocycle involve?

A

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

29
Q

What is the mesocycle?

A
  • 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
30
Q

What is the microcycle?

A
  • 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
31
Q

What is tapering?

A
  • 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

32
Q

What is peaking?

A
  • Planning and organising training so a performer is at their peak, both physically and mentally for a major competition
33
Q

What is double periodisation?

A
  • 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

34
Q

What is continuous training?

A
  • 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
35
Q

What is fartlek training?

A
  • 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
36
Q

What is interval training?

A
  • 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
37
Q

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

A
  • Duration of work interval
  • Intensity or speed of the work interval
  • Duration of the recovery period
  • Number of work intervals & recovery periods
38
Q

What is circuit training?

A
  • 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
39
Q

What is weight training?

A
  • 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
40
Q

What is your one rep max?

A

The maximum amount a performer can lift in one repetition

A-LEVEL P.E YEAR 12 (14 decks)

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