Training Methods Flashcards
Quantative data
Contains facts or numbers
Qualitative data
Data that’s descriptive and looks at way people think or feel
Objective data
Based upon facts and is measurable
Subjective data
Based upon personal opinions and beliefs
Validity
When the test actually measures what it set out measure
Reliability
Can be repeated accurately
Warm up
Helps prepare body for exercise
- pulse raiser
- stretching
- skill based drills
Static stretching
Stretching while not moving can be active or passive.
Active stretching
Involves performer working on one joint pushing it beyond its point of resistance and lengthening the muscles surrounding it
Ballistic stretching
Stretch with swinging Or bouncing movements to push boy part even further. Used by a flexible performer.
Warm up physiological effects:
- reduces possibility of injury by increasing elasticity of muscle tissue
- release of adrenaline increases HR
- muscle temp increases so oxygen dissociates from haemoglobin more
- increase in speed of never impulse
- supplied efficientblood to heart
Cool down physiological effects
Keeps skeletal muscle working Maintains venous return Prevents blood pooling in veins Limits effects of Dom’s Removes lactic acid Reduced HR and body temp
SPORT
specifity Progressive overload Reversibility Tedium Recovery
FITT
Frequency
Intensity
Type
Time
Periodisation
Dividing the year into specific sections for a specific purpose
Macro cycle, mesocyclone, micro cycle
Macro cycle
Long term planning phase
- preparation period fitness
- competition period refine skills
- transition period rest and recovery
Mesocycle
Usually 4-12 week period of training with particular focus
Micro cycle
Planning for a week, a few days or individual training session
Tapering
Reducing the volume and insensitive of training prior to competition
Peaking
Planning and organising training so performer is at their peak both physically and mentally for competition
Continuous training
Aerobic endurance.
Low intensity exercise for long periods of time without rest.
Fartlek training
Pace of run is varied to stress both aerobic and anaerobic system. Terrain and speed altered
Interval training
Anaerobic predominantly but improved both as u can alter it .
Circuit training
Series of exercises at different stations varied to suit performer
Weight training
Resistance exercises using free weights or fixed weight machines
Sets is number of cycles
Reps is number of times you do an exercise
Determine 1RM
Maximal strength goals lift high weight low reps
Muscular endurance goals low weight hips reps
PNF
Advanced streching technique passive stretching where position is held by partner for 10 seconds and is effective as flexibility training and increasing ROM
