seasonal training Flashcards
paper 1
what are the different seasons
pre season, competitive season (peak), post season (transition phase)
what is preseason
the period up to the competition
what does preseason training include
- developing techniques specific to the sport
- general fitness training such as continuous, fartlek or interval training sessions to increase aerobic fitness
- weight training to build up strength and muscular endurance
what are the benefits of preseason training
- fitness and skill lost during post season can be regained
- skills and techniques can be improved, this means matches at the start of the season are more successful
what is the competitive season (peak)
playing season
what does competitive season training include
- taking part in matches every week
- maintenance of fitness related to activity
- limited training, as it may cause fatigue which would decrease performance
- concentration on skills, set plays and tactics to improve performance
what are the benefits of competitive season training
fitness levels and quality of performance can be maintained throughout the season
what is the post season (transition phase)
the period of rest, active recovery and light aerobic work after the competitive season
what does post season training include
- rest to recover from the competitive season
- light aerobic exercise to maintain a level of general fitness
what are the benefits of post season training
- athletes are fully rested, ready for pre season
- not too much fitness is lost
when is the pre season for football
July
when is the competitive season for football
August - May
when is the post season for football
June
what are the three main phases of a warm up
- pulse raiser
- stretching
- drills
what is the aim of the pulse raiser
- to raise the heart rate and speed up oxygen delivery to the working muscles
- e.g. jogging a lap of the pitch
what is the aim of stretching
to stretch the muscles and soft tissues you are about to use to increase their elasticity and range of movement
what is the drills phase in a warm up
more intense practices relating to the main session, such as dribbling if you are playing basketball
what are the benefits of a warm up
- to physically and mentally prepare for exercise
- to increase oxygen delivery to the working muscles
- increase temperature of muscles, tendons and ligaments, reducing the chance of injury
- increase the range of movement at a joint which will aid performance
what are the two phases of a cool down
- light exercise
- stretching
what is an example of light exercise in a cool down
slow jogging at a much lower intensity than you have been working at
what is the point of stretching in a cooldown
to stretch the muscles you have used in the main activity
why do athletes complete a cool down
- to remove waste products like lactic acid and co2
- prevent muscle soreness (DOMS)
- bring heart and breathing rate slowly back to resting
- help avoid dizziness due to blood pooling
- improves flexibility
finish the sentence:
a cool down is NOT designed to prevent injury…
it is to return the body to its resting levels
