Section 4.2 Preperation and training methods in relation to maintaining performance Flashcards
What is quantitative data?
Objective data of actual values and numbers that have been obtained usually through physical testing, questionnaires or surveys
What are some examples of quantitative data?
Illinois agility test / 30m sprint / multi-stage fitness test (bleep test) / Anderson ball toss
What is qualitative data?
Subjective data relative to opinions thoughts and feelings, usually obtained with interviews and observations
What is an example where qualitative data is used?
The Borg scale
What is the definition of validity?
Whether the test is measuring what we want it to, is it relevant or sport-specific
What are the factors that affect reliability?
Can it be repeated exactly the same way / is the administer experienced / is the equipment standardised / does motivation impact on results
What are the four stages of warming up?
pulse raiser / stretching / sport specific drills / psychological prep
What are the benefits of a pulse raiser?
increases cardiac output / breathing frequency / temperature / Vascular shunt occurs
What is ballistic stretching?
involves swinging and bouncing for a deeper stretch
What are the two types of static stretching and there definitions?
Active which is the performer only and passive which is the performer and an external force
What are the benefits of stretching?
Increases flexibility and muscle elasticity which increases power production / also prevents injury
What is the point of sport specific drills?
To focus on the movement to be replicated during the session
What are the major benefits of warming up?
Increase in mobility due to production of synovial fluids / increased enzyme activity / muscle memory recruited / nerve impulse speed increased / vascular shunt mechanism activates
What is the point of a cool down?
returning body back to its resting state
What are the two stages of a cool down?
pulse maintenance activity and stretching
What are the benefits of a cool down?
Skeletal and respiratory pump are maintained / venus return is maintained / prevention of blood pooling in the lower body / lactic acid is removed / maintain oxygen delivery to muscles / decreases DOMS
Definition of specificity in the principles of training?
All training should be specific to the individual and the activity
Definition of progressive overload in the principles of training?
training should always be gradually more challenging without risking injury
Definition of reversibility in the principles of training?
When the effects of training are lost quicker than they are gained
Definition of recovery in the principles of training?
Rest days are vital to avoid over-training or injury
Definition of frequency in the FITT principle?
Changing how often you exercise
Definition of intensity in the FITT principle and how to change it?
Changing how hard you exercise by increasing number of sets / speed of movement / resistance / repetitions and introduce active recovery
Definition of time in the FITT principle?
Changing how long you exercise for
Definition of type in the FITT principle?
Changing how you exercise (type of training style)
How do you track intensity?
By calculating percentage of maximum heart rate
What is the Karvonen principle?
Using resting heart rate to determine working heart rate
What is the Borg scale?
Subjective rate of exertion (from 6-20)
What is periodisation?
Dividing the training year into specific blocks, with a purpose with an aim to hit peak performance at the perfect moment
What is the micro-cycle?
Short term goal which lasts for several days, often skill based
What is the meso-cycle?
Mid-term goal which lasts several weeks/months, often fitness based
What is the macro-cycle?
Long term goal which lasts for a year or more, often outcome based
What are the three different training sessions throughout a year?
Preparation/pre-season, Competition/actual season, transition/ post season
What are the aspect of pre-season?
General fitness (aerobic capacity), sport specific fitness and sport specific skills
What are the aspects of actual season?
Refining skills, maintaining fitness, developing strategies and tapering
What is tapering?
Reducing training frequency or intensity before a competition allowing us to peak
What is the definition of reliability?
Means the test can be repeated
What is peaking?
planning and organising training so a performer is at their peak, both physically and mentally, for a major competition
