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.
