Training Methods Flashcards
quantitative
factual information and numerical values
statistically analysed
qualitative
subjective- feelings, emotions and opinions
make judgments on scores
objective
based on facts and is measurable
subjective
based on personal assumptions, assumptions, interpretations and beliefs
validity
if the test measures what its set out to measure
fitness testing- is the test sports specific
reliability
test produces results that are consistent, test can be repeated and will get the same results considerations to be reliable -standardised -tester should be experienced -sequencing of tests
warm up
pulse raiser
stretching
familiarisation exercise eg passing a ball
ballistic stretching
swinging or bouncing movements to push body part further
greater flexibility/ ROM at a joint
risk of injury if not trained properly
static stretching
stretching while not moving- can be active or passive
held in a position for 30 seconds
benefits of warm up
decrease risk of injury as it increases elasticity of muscle tissue release of adrenalin increases HR increase body temp mental rehearsal and stress management release synovial fluid
benefits of cool down
prevents blood pooling
reduces effects of DOMS
removes lactic acid
maintains venous return
periodisation
dividing training year into specific sections for a specific purpose
macrocycle
long term planning eg a year
preparation phase- general conditioning and development of base levels of fitness
competition phase- refinement of skills and maintain fitness levels
transition period- rest and recovery
mesocycle
4-12 weeks of training with a particular focus
microcycle
periods of a week or a couple of days, repeated throughout a mesocycle
tapering/ peaking
reducing the volume/intensity of training before an important competition
planning and organising training so that the athlete peaks at the time of competition is known as peaking
continuous training
develops aerobic endurance/ power
low intensity aerobic exercise eg jogging
improvements in cardiovascular and respiratory systems
greater ability to take up and transport o2
(higher vo2 max)
fartlek training
develops aerobic endurance/ power
pace of exercise is varied to train aerobic system (long duration) and anaerobic for the high intensity bursts
improves stamina and recovery times
interval
anaerobic power
periods of high intensity exercise followed by rest periods
can be adapted to suit different anaerobic needs
-duration/ intensity of work interval
-duration of rest period
-duration of whole session
-number of work/rest intervals
circuit training
sets of exercises at different stations
can be changed to be appropriate for any muscle group and aspect of fitness
mostly used for muscular endurance
PNF
advanced stretching technique
stretch position is held by something other than agonist eg another person
increases flexibility and ROM
weight training
develops muscular strength free weights or fixed weight machines work out 1RM strength = high weight low reps endurance= low weight high reps (50% 1RM)
