Training And Preparation Methods, diet and injury Flashcards
What is quantitative data
Information that includes numerical date and facts
Eg.Fitness test
Normally in a lab or fixed setting
Analysis of data is in tables, graphs and statistics
Various instruments are used to collect data eg. Treadmills
What is qualitative data?
Generally subjective and involves words rather than data
Looks at feelings, opinions, emotions and sentiments
It can include gathering, describing, observing as well as interviews and media analysis
Objective
based on facts and can be measured so is reliable EG. Maximal tests like MSFT
Subjective
is based on personal opinions, interpretations, assumptions and beliefs, for example sub maximal tests tend to be subjective as they use the data gained to predict or estimate therefore not as accurate
Validity
Does a test measure what its meant to measure
Eg.the 30m sprint test is a valid test for a sprinters speed as it measures sprinting speed over a 30m distance however you can’t use it to measure cardio
Reliability
Can you depend on the results
Passive stretching
Uses a partner or external force to move until tension is felt
Active stretching
You take your own joints to the limit of ROM
Dynamic and ballistic stretching
Uses momentum to take a joint through ROM
Swinging/bounding/ sporting movements
Increases flexibility and ROM
Prepares fir explosive dynamic movements
Low flexibility and incorrect technique can lead to injury
Physiological effects of a warm up
Increased pliability and elasticity of muscles
Increased production of synovial fluid around joints
Increased body temperature so HB dissociates easily and enzyme activity increases - better chem reactions
Increased vasodilation of capillaries so more O2 goes to muscles and heart
Increased speed of nerve transmission- improves reaction time
Increase in HR due to adrenaline
Psychological effects of a warm up
Mental rehearsal reduces stress, anxiety and arousal
Physiological effects of a cool down
DOMs can be reduced
Gradually reduces heart rate and breathing rate
Reduces body temp
Keeps O2/blood flowing and waste products like CO2, lactic acid and adrenaline can be removed
Venous return maintained so blood pooling is reduced
What does SPORR stand for
Specificity
Progression
Overload
Reversibility
Recovery
Specificity
Sport specific
Specific to movements, skills, energy systems, muscles, fibre type
Specific to intensity and duration of the activity
Progressive overload
This means the training should change over time as the body becomes fitter
Can change FITT to progress
Reversibility
This means that any adaptation which is gained can be lost if training stops
It is commonly known as detraining or the use it or lose it principle
Recovery
Rest days are vital for the body to refuel, repair and adapt
Sufficient rest is essential for progression
research suggests 3:1 ratio should be used
What does an athlete use carbs for
energy (fast and slow release)
what does an athlete use fats for
slow release energy
what does an athlete use proteins for
muscle growth and repair
what does an athlete use vitamins for
good immune system to help train and recover
what does an athlete use minerals for
strong bones, nerves transmission, muscle function, and formation of hb so improved oxygen transport
what does an athlete use fibre for
a slower, sustained release of energy
what does an athlete use water for
transportation of nutrients and waste, regulation of temp and to avoid dehydration
Why do we need a balanced diet
A balanced diet is vital to get sufficient amounts of each component for healthy life and optimum sporting performance
Glycaemic index
Release rate of energy from carbs
High GI= rapid, short bursts of blood glucose (1-2 hrs before)
Low GI= slower,sustained release (3-4 hrs before)
what are the good fats
Monosaturated
polyunsaturated
what are the bad fats
saturated fat
trans fat
LDL cholestrol
can cause weight gain, HBP and CHD
carries cholestrol to tissues and organs
is in deep fried food, cheese, fatty meat, butter,cake,chocolate,ice cream
HDL cholestrol
In trout,tuna,mackrel,salmon,olive oil,sunflower oil,nuts and seeds
polyunsaturated and monounsaturated reduce build up of LDL
stops clogging of arteries
carries cholestrol away from tissues and back to liver
sodium
works in conjunction with potassium to maintain fluid and electrolyte balance within cells
too much will increase BP
Iron
Required for production of haemoglobin
calcium
For strong bones and teeth, nerve function, muscle function, correct quantities have shown lower risk of osteoporosis
what is glycogen loading
6 days before a comp eat high protein diet/ low carbs for three days with increased training, then increase carbs and decrease training
what does glycogen loading do
increased glycogen stores in muscle/ supercompensation/6-10g per kg of body weight
Evaluation of glycogen loading
+work harder
+work for longer
+improve performance
+delays fatigue
+endurance improves
-bloating
-nausea
-diarrhoea
-weight increase
-water retention
-lack of energy
What is caffeine
A mild stimulant found in coffee, tea, cola and common flu or cold remedies
evaluation of caffeine use
+increase in HV/SV/Q/BP/ alertness and perception of fatigue/improve decision making and reaction time
+increases ability to mobilise and use fats as a fuel so glycogen use can be delayed
-tremors/anxiety/headaches/
muscle and stomach cramps
-vomiting/irregular heart beat/diarrhoea/diuretic
-dehydration/ sleep deprivation
what is creatine monohydrate
A creatine supplement that increases threshold of ATP/PC system
evaluation of creatine monohydrate use
+increased capacity to perform explosive or strength related exercises so you increase your max strength and lean muscle mass
+benifits people who use weight training
-abdominal cramps/water retention/bloating
-dizziness/diarrhoea/nausea
sodium bicarbonate/ soda loading - what is it?
It is an antacid
this increases the buffering capacity of the blood
this neutralises lactic acid and hydrogen ions which reduces acidity in the blood
evaluation of soda loading
+bicarb blocks the conversion of lactate into lactic acid. this means it prolongs time to exhaustion and delays fatigue
+440m-1500m performer, rowing, team sports and lactic acid system performers
-stomach issues
- pain, cramping, diarrhoea, bloating
what does FITT stand for
Frequency
Intensity
Time
Type
Frequency
This means how often the participant will train
Recommended guidelines are 3-5 times a week for health and 6+ per week for athletes
Intensity
This means how hard you work in training
usually stated in terms of % MHR or RPE
can also be % 1RM for weight training
Time
Length of each training session or exercise
Depends on intensity of session and fitness
Recommended 50-60mins
Type
this refers to the method of training
macrocycle
plan per session/ few weeks
preparation- quantity over quality
mesocycle
plan working off of base phase, longer term prep- few months- specific
microcycle
plan per session
pre season
prep stage where training gradually increases
competitive season
many competitions
tapering
tapering
less training, increased quality
off season
base training, recovery and rest
periodisation
splitting year up into blocks of training- link to season/training phases
can be based on major events like world cups/olympics
double periodisationallows to peak twice in a season eg. nationals then internationals
Benifits of periodisation
improves physiological preparedness for comps-reaching peak
specific fitness/ skill components can be targeted
Acute injuries
symptoms occur quickly
usually caused by sudden high force/change of direction/collisions/contact with others or objects
can involve one or more tissue type
swelling,bruising, pain,hot,malalignment,bleeding,loss of function, increased joint laxity
what do sprains affect
ligaments- twist, roll
what do strains affect
muscles-pulled/torn in an eccentric contraction
sudden change of speed, high intensity,overuse
what is a joint dislocation
where joint surfaces separate in an abnormal way
symptoms- swelling, bruising,discoloured,strange shape, loss of motion, pain, numbness around area, tingling feeling.
impact, falls, contact
what causes chronic/overuse injuries
Repetitive frequent forces
repetitive training
repetitive movement patterns
not enough recovery time
sudden, rapid increase in training load
intrinsic causes of injury
age
sex
bodyweight
muscle weakness
poor flexability
malalignment of body parts
joint weakness/ hypertrophy
extrinsic causes of injury
Poor technique in training
over training
playing surface
equipment (defect/inappropriate)
inappropriate footwear
environmental conditions
why is screening done
used to identify/reduce/prevent injury
identify those at risk of medical complications
identify areas of weakness eg. muscular imbalances
create relevant rehab training programmes
prepare performers for their sport
enhance performance
