Training Flashcards
Data which can be written down or measured with numbers
Quantitative
Data which is descriptive and looks at the way people think or feel
Qualitative
A scale used to assign numbers to how you feel, during or after exercise
The Borg Scale
A fact
Objective
An opinion
Subjective
When the test actually measures what it sets out to do
Validity
When the test can be repeated accurately
Reliability
Identify the validity and reliability of the Multi-stage fitness test
> Validity = yes to a runner, no to a swimmer
> Reliability = yes if you check equipment and measure 20m accurately
Three main stages of a warmup are…
- Pulse raiser
- Static stretches
- Drills for that particular sport
What are the different types of stretching?
- Static (active or passive/external force)
- Ballistic
- PNF
What are the physiological effects of a warm-up?
- Reduces the possibility by injury
- The release of adrenalin
- Muscle temperature increases
- An increase in the speed of nerve impulses
- Inefficient movement of joints
- Mental rehearsal
- Supplies of adequate blood flow to the heart
- Rehearsal of movement
What is the importance of a cool down?
Light exercise keeps the heart elevated so allow any remaining oxygen to oxidize any lactic acid that remains. Allows the skeletal muscle pump to keep working which maintains venous return and prevents blood from pooling in the veins.
Benefits of a cool down
Reduces the effect of DOMS and maintains venous return and removes lactic acid
Principles of training are:
SPORR
Specificity
Progressive Overload
Reversibility
Recovery
FITT stands for…
Frequency = how OFTEN you train Intensity = how HARD you train Time = how LONG each session is Type = what FORM of exercise
a big period which involves a long-term performance goal (e.g. four-year goal to the Olympics)
Macrocycles
a 4-12 week period of training with a particular focus (e.g. a component of fitness as their focus)
Mesocycles
a few days/weeks of training that is repeated throughout the length of the mesocycle
Microcycle
A reduction in the volume of training prior to a major competition
Tapering leading to a peak performance
Describe continuous training
Aims to develop aerobic power and stamina which involves low intensity exercise for long periods of time without rest intervals (e.g. swimming, jogging, cycling). Results in an improvement in cardiovascular and respiratory systems
Who would use continuous training?
A marathon runner as predominately use their aerobic system when competing, which continuous training develops
Describe Fartlek training
Where the pace of the run is varied to stress the aerobic system and the anaerobic glycolytic system through high intensity bursts of exercise. Much more demanding than continuous and will improve an individual’s stamina and recovery times.
JOG-SPRINT-WALK
Who would use fartlek training?
A games player (e.g. football) as they are continuously changing speeds during the match and rely on their aerobic and anaerobic energy systems
Describe Interval training
High intensity work followed by rest periods which can be adapted to suit a variety of anaerobic needs
