Test 3 Flashcards
What are the 5 different components ?
Muscular strength Muscular endurance Muscular power Speed Agility
What are the 3 different training techniques ?
Circuit training
Plyometric training
Resistance training/ weight training
Definition of resistance training ?
Category of training which includes motion with limbs versus resistance which can be created with dumbbells, bands, gravity and body weight
Definition of circuit training ?
Includes carrying out a sequence of exercise in a certain structure, every exercise will occur at a certain place this is known as a station.
Training which includes a sequence of exercises carried out in a cycle with little rest time, commonly involves the use of different sections of apparatus
Definition of plyometric training ?
Involves exercises which work fast muscle fibres and nerves which turn them on and also reflexes and involve a selection of hopping,jumping and bounding motions
Resistance training fitness components ?
Muscular strength
Muscular power
Muscular endurance
Resistance training muscular strength ?
> 85% 1RM, 2-6 sets, 1-5 reps, 3-5 mins rest
Resistance training muscular power?
75-85% 1RM, 3-5 sets, 3-5 reps, 2-3 mins rest
Resistance training muscular endurance?
65-75% 1RM, 2-4 sets, 10-15 reps, 2-3 mins rest
What fitness components are involved w circuit training ?
Muscular endurance
Muscular endurance circuit training?
Intensity is maximised however can be different depending on exercises chosen.
Reps are set by pt/ can be highest number reached in a certain target time.
Rest period can vary between 10 secs-1min between exercises and 2-5 mins between sets.
Plyometrics fitness components ?
Muscular strength
Muscular power
Plyometrics muscular strength and power?
Measured in foot contacts, intensity at its highest however can change depending on exercise chosen,1 leg can be more challenging than 2 leg exercises, height of jump/ drop can become different depending on exercise being trained
What is periodization ?
Technique for arranging training activities of athlete so opportunities of overtraining and opportunities of reaching maximum performance is heightened.
What do coaches and athletes do during periodization ?
Stabilise rest, competition, practice and physical training all year round
What are the 2 main structures of periodization connecting to resistance training ?
Classic strength/ power periodization(linear) Undulating periodization (non linear)
What are the 4 trading cycles used to assist in idealising for competitive year ?
Macrocycle
Mesocycle
Microcycle
Training session
How long is a macrocycle?
Normally annual(sometimes extended term) idea of reoccurring episodes
When is the beginning of the macrocycle?
Point when u start training for massive competition
When is ending of macrocycle?
Massive competition your training for
What does macrocycle consist of ?
Periods and phases individually has a certain aim or significance
What does the number of phases in a macrocycle vary on ?
Target of athlete and where appropriate number of sport competitions held inside period
How long is a mesocycle ?
3-6 week section of training with certain objectives
What do mesocycles develop ?
Objectives of section before for training & by reaching objectives athletes will be prepared and ready for mesocycle that will follow
How long does a microcycle last ?
Short section of training normally made up of 1 week training sections
What is the start for allowing the program ?
Organised implementation of mesocycles and microcycles inside the whole macrocycle with design variables
What is a training session ?
Singular section of exercise in pursuit of a training objective
What changes during periodization?
Mostly intensity and mass assignments of training and conditioning programme that are utilised to biggest advantage
What does sport specific training include ?
Gaining and defining skill related techniques however time acquired to training will result in differences depending on schedule
What is included in periodization?
Moving training priorities from non sport specific activities of max volume, decreased intensity to lowered mass, increased intensity to reduce overtraining and increase performance
What are the main parts according to matveyev ?
Preparatory period, competition period and transition period
What can the preparation phase be split into ?
General preparation
Sport specific preparation
What is general preparation within preparation phase ?
Centre of attention is general development of strength, mobility, endurance and primary skill technique
What is sport specific preparation within preparation phase ?
Centre of attention is on development of certain fitness, speed/agility,power and advanced technique skill
What should there be all round the preparation phase ?
Focus to challenge athlete and increase their fitness
Normally happens through increased mass of training and lower intensity
What can competition phase be split into to ?
Competition and pre competition
What is the pre competition phase ?
Would connect with first transition in matveyev model
What happens during competition phase ?
Mass of sessions will decrease however intensity increases, helps athlete to keep skills they need without becoming very tired
What can harm the athlete during competition phase?
If intensity and mass increase athlete risks overtraining and low quality competition performance
What do coaches need to be weary of during transition phase/ second transition ?
When athletes come back to sport after this phase there is an increased rate of injury rate when coming back after transition phase as lots of athletes return to intense hard training without gradually going back into it
What is highlighted during the transition phase ?
Importance of recovery however can involve active recovery
What does the transition phase allow for the athletes ?
To recover from season before and rehab any potential injuries
What happens in the transition phase ?
Decrease in mass and intensity but athlete is encouraged to be active can be non programmed for fun or participating in different sport for overall fitness
