Topic 6 Flashcards
Error bars
Represents variability (standard deviation)
Mean and STDEV
Standard deviation
spread around mean - small STDEV indicated data is clustered closely around mean
coefficient variations
ratio of STDEV to mean in %
Specificity, accuracy, reliability, validity regarding to fitness testing
Importance of study design in sports, exercise, health science
- Control in groups
- randomization
- placebos
- blinding and double bliding
- statistical analysis
Physucal activity readiness questionnaire
assesses readiness for an indivodual to partake in a general training program/experiment
Field, laboratory, sub-maximal, maximal test
Health related fitness, performance related (skill)
Health related: body composition, cardio-respiratory fitness, flexibility, muscluar endurance, strength
Skill related: agility, balance, coordination, power, reaction time, speed
Fitness tests
Aerobic capacity: Multistage fitness test/beep test, cooper 12 min run, harvard step test
Flexibility: sit and reach
Muscular endurance: max sit-up , max push up
Agility: illinois agility test
Strength: hand grip
Speed: 40 meter sprint
Body composition: BMI
Balance: stork stand
Coordination: Hand ball toss
Reaction time: Drop test
Power: Verticle jump
Essential elements of general training programme
Warm-up and stretching: To warm-up the body before exercise , increase heart rate , breathing rate, warm up body
Endurance activity
Cool down and stretching: slowly reduce intensity of activity done, helps prevent muscle soreness due to build up of by products of lactic acid: stretching to maintain flexibility and keep muscle lose
Flexibility training
Resistance training
Recreational activities: keep athletes enjoy the sport and relaxed and healthy
Key principles of training programme
Progression: gradually increasing amount
Overload (fréquence, intensity, duration): FITT principle
Specificity: replicating characteristics of physical activity - ensures best performacne
reversibility : losing progress if not training
Variety: Dufferent activites, formats, and drills focusing on same goals, ensures boredom
Periodisation: structures, organize training
Periodization
-> devision of a training year smaller and manageable interal
-> Specific attributes to be developed within a designated period of time
-appropriate overload and recovery within each phase
linear periodisation Depending on seasons
Marcocycle: 1-4 years Pre-season: Focus on key fitness goals for competitions
Mesocycle: 1-3 months Season: maintenance of training goal
Microcycle: 7-14 days Post-Season: relaxation -however, don’t lose training progress-cross-training
Exercise intensity can be monitored
- 3-exercise intensity can be monitored
use HR based upon its relationship with oxygen uptake -Target heart rate that coincides with a given% of max oxygen uptake
↳ Training H = maximum heart rate reserve MHR-max heart rate = 220-age
HRR-heart rate reserve = MHR-HR rate
Karoven method Target heart rate = ((max HR-resting HR)x% Intensity]+ resting HR example
↳ herobic zone of 60-75% of max HRR should be used when designing a training program-confirming work is done at correct intensity
Training rate calculated = eg: THR 75% = Hrest + 0. 75 (HR max-HR rest)= Giving THR% which is the same as 75% of VO2max
· ratings of percieved exertion-Borg/OMNI/CERT Scale
Borg = RPE scales, Common point Scale (6-20)· OMN1 = Similar to borg (18 point scace)· CERT = age 6-P similar to borg rating of perceived exertion (RPE)
