Training Flashcards
A sprinter responding to the starter’s pistol is an example of ______________
Explosive strength
Define flexibility
The range of movement around a joint
One short, sharp burst of energy such as jumping for a slam dunk in basketball is known as ___________
Explosive strength
What is cardiovascular endurance?
The ability for the body to supply oxygen to the working muscles for long periods at medium intensity, such as in a marathon
What is dynamic strength?
The ability of your muscles to work for long periods without fatigue, such as a footballer being able to perform in extra-time
This is the ability to put 2 or more movements together smoothly and accurately
Coordination
Define balance and give a definition from gymnastics
Balance is being able to remain stable whether moving or still.
An example is a gymnast remaining stable while performing a cartwheel on the beam
Give an example of static strength from gymnastics
A gymnast holding the crucifix position. His muscles are working but not changing length
Define agility and give an example from basketball
Agility is the ability to change direction quickly.
A basketballer uses this when changing direction and dribbling hands when performing a crossover
What is VO2 max?
The volume of oxygen a performer can use in a minute. It is a measurement of cardiovascular endurance
List the 3 training seasons
Pre season
Peak season
Post season
Name the 4 parts of a training session
Warm up
Fitness phase
Skill phase
Cool down
What would a performer do in the fitness phase of a training session?
Use one of the training methods
continuous/fartlek/circuit/interval/weight
What is the difference between a repetition and a set in weight training?
A repetition is how many times you repeat an exercise.
A set is a group of repetitions. You normally have a short rest in between sets
eg 2x20 means 2 sets of 20 repetitions
List the principles of training
Specificity (Muscles, Energy systems, Skills) Progression Overload (Frequency, Intensity, Time) Reversibility Time
List the components of specific fitness
Agility Balance Coordination Static/explosive/dynamic strength Flexibility Cardio-vascular endurance Reaction time Speed
Define general fitness
The ability to carry out every day tasks without fatigue
How would you increase the intensity of interval training?
More repetitions
More sets
Less rest
Longer work period/distance
What does frequency mean in training?
How often you train (per week)
How would you increase the intensity of fartlek training?
Longer time running
More sprints
Less walking
This is working for at least 20mins aerobically between 60-80% of your maximum heart rate. Involves running, swimming, cycling or rowing
Continuous training
How would you arrange weight training to develop explosive strength? Load Repetitions Sets Rest Speed of movement
Load Heavy (60-80%max)
Repetitions Few 4-6
Sets 3-4
Rest High 2-3 mins between sets
Speed of movement Fast
What is a training programme?
A series of sessions that include overload. Normally at least 3 sessions per week for 4-6 weeks.
Explain how improved flexibility would help improve a sprinter’s performance
Greater hip flexibility would result in a longer stride which would mean a more efficient performance and faster times. It would also decrease the chance of injury.
How is circuit training organised?
A circuit is a series of exercises, called stations. Performers complete each station for a set period of time then move to the next station. They complete a number of circuits per session. Exercises can be fitness (eg press ups) or skills (eg dribbling) based.
How would overload be used in circuit training?
Frequency- more times per week
Intensity- more stations, more circuits completed, less rest between stations
Time- more time per station
Identify the aerobic and anaerobic training zones
Aerobic- 60-80% HRmax
Anaerobic- +80% HRmax
A goalkeeper in football would be more likely to train aerobically/anaerobically
anaerobically
In the principles of training, what does the terms specificity mean?
You get what you train for.You must train the same muscles, energy systems and skills as your sport!
What does plateau mean?
When your body adapts to the training (progression) your improvements stop. You then need to use overload to improve further
This occurs if a performer stops their training, often due to injury
Reversibility
You need to change your training every 4-6 weeks to prevent this
Tedium
Describe interval training
Anaerobic training (+80%HRmax) involving set periods of work and rest. Organised into repetitions/sets/rest
Give 3 types of activities that might take place during the skills phase of a football training session
Individual skills practise (eg passing/shooting/dribbling)
Small sided games (2v2, 3v3 3v2 etc)
Full sided matches
This is how hard you train, measured by heart rate
intensity
This is how long you train for
time (or duration)
Progression means
Gradually increasing your training as your body adapts to it
This is a mild poison that is a waste product of anaerobic respiration
Lactic acid
