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Strength And Conditioning > Test 3 > Flashcards

Test 3 Flashcards

1
Q

What are the 5 different components ?

A 
Muscular strength 
Muscular endurance
Muscular power
Speed 
Agility
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2
Q

What are the 3 different training techniques ?

A

Circuit training
Plyometric training
Resistance training/ weight training

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3
Q

Definition of resistance training ?

A

Category of training which includes motion with limbs versus resistance which can be created with dumbbells, bands, gravity and body weight

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4
Q

Definition of circuit training ?

A

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

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5
Q

Definition of plyometric training ?

A

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

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6
Q

Resistance training fitness components ?

A

Muscular strength
Muscular power
Muscular endurance

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7
Q

Resistance training muscular strength ?

A

> 85% 1RM, 2-6 sets, 1-5 reps, 3-5 mins rest

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8
Q

Resistance training muscular power?

A

75-85% 1RM, 3-5 sets, 3-5 reps, 2-3 mins rest

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9
Q

Resistance training muscular endurance?

A

65-75% 1RM, 2-4 sets, 10-15 reps, 2-3 mins rest

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10
Q

What fitness components are involved w circuit training ?

A

Muscular endurance

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11
Q

Muscular endurance circuit training?

A

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.

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12
Q

Plyometrics fitness components ?

A

Muscular strength

Muscular power

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13
Q

Plyometrics muscular strength and power?

A

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

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14
Q

What is periodization ?

A

Technique for arranging training activities of athlete so opportunities of overtraining and opportunities of reaching maximum performance is heightened.

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15
Q

What do coaches and athletes do during periodization ?

A

Stabilise rest, competition, practice and physical training all year round

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16
Q

What are the 2 main structures of periodization connecting to resistance training ?

A 
Classic strength/ power periodization(linear)
Undulating periodization (non linear)
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17
Q

What are the 4 trading cycles used to assist in idealising for competitive year ?

A

Macrocycle
Mesocycle
Microcycle
Training session

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18
Q

How long is a macrocycle?

A

Normally annual(sometimes extended term) idea of reoccurring episodes

19
Q

When is the beginning of the macrocycle?

A

Point when u start training for massive competition

20
Q

When is ending of macrocycle?

A

Massive competition your training for

21
Q

What does macrocycle consist of ?

A

Periods and phases individually has a certain aim or significance

22
Q

What does the number of phases in a macrocycle vary on ?

A

Target of athlete and where appropriate number of sport competitions held inside period

23
Q

How long is a mesocycle ?

A

3-6 week section of training with certain objectives

24
Q

What do mesocycles develop ?

A

Objectives of section before for training & by reaching objectives athletes will be prepared and ready for mesocycle that will follow

25
Q

How long does a microcycle last ?

A

Short section of training normally made up of 1 week training sections

26
Q

What is the start for allowing the program ?

A

Organised implementation of mesocycles and microcycles inside the whole macrocycle with design variables

27
Q

What is a training session ?

A

Singular section of exercise in pursuit of a training objective

28
Q

What changes during periodization?

A

Mostly intensity and mass assignments of training and conditioning programme that are utilised to biggest advantage

29
Q

What does sport specific training include ?

A

Gaining and defining skill related techniques however time acquired to training will result in differences depending on schedule

30
Q

What is included in periodization?

A

Moving training priorities from non sport specific activities of max volume, decreased intensity to lowered mass, increased intensity to reduce overtraining and increase performance

31
Q

What are the main parts according to matveyev ?

A

Preparatory period, competition period and transition period

32
Q

What can the preparation phase be split into ?

A

General preparation

Sport specific preparation

33
Q

What is general preparation within preparation phase ?

A

Centre of attention is general development of strength, mobility, endurance and primary skill technique

34
Q

What is sport specific preparation within preparation phase ?

A

Centre of attention is on development of certain fitness, speed/agility,power and advanced technique skill

35
Q

What should there be all round the preparation phase ?

A

Focus to challenge athlete and increase their fitness

Normally happens through increased mass of training and lower intensity

36
Q

What can competition phase be split into to ?

A

Competition and pre competition

37
Q

What is the pre competition phase ?

A

Would connect with first transition in matveyev model

38
Q

What happens during competition phase ?

A

Mass of sessions will decrease however intensity increases, helps athlete to keep skills they need without becoming very tired

39
Q

What can harm the athlete during competition phase?

A

If intensity and mass increase athlete risks overtraining and low quality competition performance

40
Q

What do coaches need to be weary of during transition phase/ second transition ?

A

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

41
Q

What is highlighted during the transition phase ?

A

Importance of recovery however can involve active recovery

42
Q

What does the transition phase allow for the athletes ?

A

To recover from season before and rehab any potential injuries

43
Q

What happens in the transition phase ?

A

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

Strength And Conditioning (6 decks)

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