topic 4 Flashcards
what are the principles of training
The principles of training that coaches and performers should adhere to when planning a training programme are:
Specificity
Progressive Overload
Reversibility
Tedium
Recovery
OVERTRAINING
what does specificity mean in relation to a training plan
Specificity means that a performer’s training must be specific to their physical activity and training goals.
what does tedium mean in relation to a training plan
Tedium (boredom): Avoiding monotony in training to keep athletes motivated and engaged.
what does progressive overload mean in relation to a training plan
Progressive overload is gradually increasing the frequency, intensity, timing or type of training used to improve fitness.
what does recovery mean in relation to a training plan
Recovery is the time required for the body to repair the damage from training.
what does reversibility mean in relation to a training plan
Reversibility occurs when the efforts of training diminish due to a pause in training or a lack of progression.
what is a needs analysis
Is the process of determining what qualities are necessary for performance in sport
what factors may influence fitness test results
-time of day
-athletes emotions
-duration since last meal
-quality and quantity of sleep night before
-temperature
what order should you do fitness tests in
1- non fatiguing tests like bmi and height
2- agility tests
3-maxmial strength and power tests
4-sprimts and speed tests
5- muscular endurance tests
6- cve tests
what test do you do to test cve
bleep test
Purpose: Measures aerobic capacity and stamina.
Procedure:
Set up markers 20 meters apart.
Athlete runs between markers, keeping pace with audio beeps.
Beep intervals shorten as the test progresses.
The test ends when the athlete fails to reach the marker in time for the b
what can you do to test agility
T test
what can you do to test ME
Plank hold
Purpose: Assesses the endurance of the whole body’s muscles.
Procedure:
Athlete gets into a plank position.
Tester starts the stopwatch.
The test ends when the athlete’s form breaks or they choose to stop.
The time held is recorded.
what can you do to test balance
STORK STAND
what can you do to test power
VERTICAL JUMP
what can you do to test muscular strength
Test: Standing Broad Jump
Purpose: Evaluates the maximum force a muscle can exert.
Procedure:
Athlete stands with feet shoulder-width apart behind a starting line.
Jumps forward as far as possible.
Distance from the start line to the nearest heel on landing is measured.
what can you do to test flexibitlity
Purpose: Measures the flexibility of the lower back and hamstrings.
Test: Back Saver Sit-and-Reach Test
Procedure:
Athlete sits with one leg straight and the other bent.
Reaches forward towards the toes of the straight leg.
The distance reached is measured and recorded.
what can you do to test BMI
Purpose: Assesses body fat percentage.
Test: Body Mass Index (BMI)
Procedure:
Measure the athlete’s height and weight.
Apply the formula: BMI = weight (kg) / height (m)^2.
Compare the BMI value to standard classifications (underweight, normal, overweight, obesity).
Define FITT Formula
FREQUENCEY
INTENSITY
TIME
TYPE
THINGS TO CONSIDER WHEN CREATING A FITNESS TEST BATTERY INCLUDE
Validity
Reliability
Tester Competence
Health and Safety
Sequence of Tests
Normative Data
Facility and Equipment
Recording Scores
Reasons for creating fitness test batteries:
To pinpoint strengths and weaknesses, which can guide training needs.
To establish a baseline starting point and track progress over time.
To help athletes set realistic goals, boosting motivation and enhancing performance.
To design a focused and varied training plan that addresses different aspects of health-related and skill-related fitness.
WHAT IS A FITNESS TEST BATTERY
Fitness Test Battery: A collection of fitness assessments that accurately reflect the physical demands of a particular sport or activity. These tests should be tailored to the specific demands of the sport or activity being assessed.
WHAT IS CIRCUIT TRAINING
Circuit training involves rotating through a series of exercises targeting different muscle groups, with minimal rest between stations. It is designed to improve overall fitness, targeting strength, endurance, and flexibility.
WHAT IS CONTINUOUS TRAINING
Continuous training is exercising continuously without a period of rest. It develops cardiorespiratory endurance.
Continuous training is commonly used for sports that require prolonged periods of effort, such as running, cycling, and swimming. Athletes train by maintaining a steady, moderate pace for extended periods, with no rest breaks.
WHAT IS INTERVAL TRAINING
Interval training involves periods of intense work interspersed with timed rest or cardiac readiness.
Interval training alternates periods of high-intensity work with periods of rest or low-intensity activity, targeting multiple components of fitness such as speed, endurance, and recovery.
Intervals allow athletes to push beyond their normal limits during the high-intensity phases while using rest periods to recover. For example, a sprinter might run 200 meters at maximum effort, followed by 60 seconds of walking before repeating the effort.
WHAT IS FARTLEK TRAINING
Fartlek speed play mixes different speeds of movement around a set course/track. It involves varying the intensity and speed of exercise, blending continuous training with intervals of high effort.
WHAT WAYS CAN A CIRCUIT COME ie variations of a circuit
increase in number of stations
increase in time
increase in reps of exercise at each station
increase in number of rounds of circuit
decrease in rest period
what is weight training
Weight training is a training method which uses weights to increase muscular endurance, strength or power. Weight training uses resistance to build strength, muscular endurance, or power. It can involve free weights, machines, or body weight as resistance.
What is HITT Training
High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by brief rest periods, effective for improving cardiovascular and muscular endurance.
Typically, exercises are performed at maximum effort for a set time, followed by a brief rest or low-intensity recovery phase. This cycle is repeated for multiple rounds.
Example Performing 20 seconds of squat jumps followed by 10 seconds of rest, repeated for several rounds.
what is passive recovery
Passive recovery:
Occurs when no physical activity is performed. This is complete rest or minimal activity. Passive recovery helps the body fully relax and promotes regeneration.
name some recovery techniques
Sleep
Napping
Relaxation techniques
Cold-water immersion
Compression garments
Contrast bathing
Active recovery
Tapering
cyrotherapy- ice bath
foam rolling
what is periodisation
Periodisation is the division of a training plan (usually yearly) into training phases which apply the principles of training.
what is active recovery
Active recovery:
Low-intensity activities that promote blood flow to the muscles and encourage recovery without adding additional stress on the body. Active recovery can include light jogging or swimming. It encourages muscle recovery through the supply of oxygenated blood to the muscles and the removal of waste.
what is the purpose of periodisation
Periodisation involves breaking down the training year into specific cycles, each serving a particular purpose, to effectively structure a training programme.
This allows coaches and athletes to develop a training programme that addresses both short-term and long-term goals, ensuring optimal performance and recovery throughout the training year.
what are the three main cycles of periodisation
The three main cycles are:
Macrocycle
Mesocycle
Microcycle
what is the macrocycle
The macrocycle is the whole season of training and competing
Example: In Gaelic football, this could include the preseason (preparation), in-season (competition), and transition (rest) periods.
what is the mesocycle
A mesocycle is a particular block of training that has a specific focus within a training season
Example: A 12-week ‘general preparation period’ for a hurdler, focusing on general conditioning, speed endurance, running form, basic technique, and strength.
what is the microcycle
A microcycle a weekly training plan
what is the difference between static and dynamic stretching
Static stretching Static stretching involves holding a stretch for a period of time, usually between 10 to 30 seconds, to gradually improve flexibility.
Dynamic stretching Dynamic stretching consists of active movements that take joints and muscles through their full range of motion, effectively warming up the muscles and preparing the body for physical activity.
what are the advantages of periodisation?
= prevents trainign overload and burnout
= prevents injuries
= allows athletes to focus on wekaer areas
