Preperation

Question 1

Validity and reliability

Answer 1

Validity - measures what it claims

Reliability - results consistent

Question 2

Warm up

Answer 2

Increase in temp
Decrease synovial fluid viscosity
Increase pliability (looser)
Increase in HR
Increase in venous return

Question 3

Cool down

Answer 3

Gradual reduce in HR
Gradual reduction in respiratory rate
Maintain venous return
Removal of LA efficiently
Minimise DOMS

Question 4

Static stretching

Answer 4

ROM without moving

Pros

Simple
Low risk of injury

Cons

Not as much ROM as dynamic

Question 5

Ballistic stretching

Answer 5

Fast and bouncing stretches , swinging actions

Pros

Greater ROM
Dynamic performances

Cons

Dangerous
Athletes only

Question 6

Flexibility

Answer 6

Dynamic - ROM with speed

Static - stationary

Question 7

Factors affecting flexibility

Answer 7

Joint types
Elasticity
Age
Gender
Training

Question 8

Active and passive

Answer 8

Passive - external

Active - unassisted

Question 9

Principles of training

Answer 9

Specificity
Progressive overload
Reversibility - reversal of adaptions

Revovery - correct time for recovery

FITT

Question 10

Periodisation

Answer 10

Dividing year into training phases in order to peak at the right time

Question 11

Cycles in periodisation

Answer 11

Macro cycle - the whole year , outcome goals are set

Me so cycle - chunking 2-8 weeks before the competition .

Preparation , competition , tapering , transition

Micro cycle - training units

Question 12

Aerobic training methods

Answer 12

Continuous - steady state exercise

Fartlek - continuous with varied intensity , incline , terrain

Question 13

Anaerobic training

Answer 13

Circuit - form of interval , timed stations

Weight - free , weight and body

Question 14

PNF

Answer 14

Involves a partner (passive)

Holding a stretch for 10-12 seconds

Isometric contraction of stretching muscle

Passive stretch occurs and repeated