Preperation and training methods Flashcards
What is quantitive data
Factual information and numerical data e.g Cooper’s 12 min test
What is qualitative data
Subjective and looks at feelings, opinions and emotions e.g Borg scale using rating perceived exertion
What is objective data
Based upon facts and is measurable e.g maximal fitness tests
What is subjective data
Based upon personal opinions, assumptions, interpretations and beliefs e.g Harvard step test
What is validity
When the test actually measures what it sets out to
What is reliability
The test can be repeated accurately and has consistent results
What two questions should be asked to assess the validity of the fitness test
- Is the research method relevant and does it do exactly what is sets out to do?
- Is the test sport-specific?
What should be done to ensure a test is reliable
- Tester should be experienced
- Equipment should be standardized
- Sequencing of tests is important
What should be included in an effective warm up
- Cardiovascular exercise to gently increase heart rate, cardiac output and breathing rate so more blood is redirected.
- Stretching dependent on the activity = active or passive static stretching / ballistic
- Movement patterns to be carried out/drills
Physiological effects of a warm up
- Reduces the possibility of injury by increasing elasticity of muscle tissue
- Release of adrenaline increasing heart rate and dilating capillaries = more oxygen delivery
- Muscle temperature increases enabling oxygen to dissociate more easily from haemoglobin and allow increase in enzyme activity
- Increase in nerve impulse for reaction time
- Increased production of synovial fluid increasing movement
- Allows rehearsal of skills
What should be included in a cool down and why
Light exercise to keep the heart rate elevated removing lactic acid, limit DOMS and blood pooling
What are the two acronyms for principles of training
SPORR and FITT
What does SPORR stand for
Specify
Progressive
Overload
Reversibility
Recovery
What does FITT stand for
Frequency
Intensity
Time
Type
What is periodization
Dividing the training year into specific sections for a specific purpose
What are the three cycles of periodisation
Macrocycle, mesocycle, microcycle
What is a macrocycle and what is it made from
Big time period with a long term goal e.g an Olympic cycle:
- Preparation period = fitness
- Competition period = skills/technique and compete
- Transition period = rest
What is a mesocycle
Usually 4-12 weeks with a particular focus such as a component of fitness
What is a microcycle
One week or a few days of training repeated through a mesocycle
What is tapering
Reducing the volume and or intensity of training prior to competition
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
An athlete requiring to peak more than once in a season
What are the training methods and what aspect of fitness they improve
Interval - anaerobic power
Continuous - aerobic power
Fartlek - aerobic power
PNF - flexibility
Weight - strength
Circuits - muscular endurance