Training Planning Flashcards
Qualitative data
Descriptive data looking the way people think or feel
- Subjective
- Borg Scale- method of rating perceived exertion (how hard you feel you worked). Feel you are working too hard, reduce intensity.
- Make judgements on the scores
Quantitative data
Can be written down or measured with numbers.
- Factual and numerical
- Coopers 12 minute test
- Compares scores to others or a standardised table
Objective Data
Involves facts and is measurable.
- Maximal fitness test - work at max effort until exhaustion. - reliable, objective tests involving measurements.
- Wingate test measures anaerobic power - cycle as fast as possible for 30 seconds - test how many turns the wheel makes.
- Multi-stage fitness test - measures stamina and is a progressive 20m shuttle run
Subjective Data
Involves opinions, assumptions, interpretations and beliefs.
-Sub-maximal tests e.g. Harvard step test - involves stepping up and down on a bench to a rhythm for 5 minutes. Recovery HR are recorded. - Based on predictive and estimated data which can result in a lack of accuracy and objectivity.
Validity
When the test actually measures what it is meant to.
Is the test sport specific? - use a test that involves the same movements and muscle groups as the sport.
Reliability
Means the test can be repeated accurately, obtaining consistent results. Procedure must be correctly maintained so every one does it at same rate - standardised. Need trained testers in order to reduce errors in data collection and giving instructions.
- Experienced tester
- Standardised equipment
- Sequencing of tests considered
- Repeats done to avoid human error.
Warm Up
Prepares the body for exercise and so is carried out before the start of any exercise.
1) Cardiovascular exercise (jogging) - gently increase HR so to increase CO and BR. Vascular shunt - blood to muscles.
2) Stretching and flexibility - joints and muscles most used during the training.
3) Similar movement patterns to the sport e.g. passing, shooting, dribbling.
Types of Stretching
Static Stretching - when the muscle is held in a stationary position for 30 seconds +.
Active - working on one joint, pushing it beyond point of resistance, lengthening muscles and connective tissue around it.
Passive - stretch occurs with the help of an external force (partner or gravity).
Ballistic - stretch with swinging or bouncing movements to push a body part even further. -Only done by individuals who are extremely flexible such as gymnasts or dancers who will push body to flexibility limits compared to footballers.
Physiological effects of Warm ups
- Reduces chance of injury by increasing the elasticity of a muscle.
- Release of adrenaline will increase heart rate and dilate capillaries. Allows more oxygen to be delivered to skeletal muscles.
- Muscle temperature increases enabling oxygen to dissociate more readily from haemoglobin, and increased enzyme activity, making it readily available through better chemical reactions.
- Increase in speed of nerve impulse conduction making performer more alert, improving reaction time
- Efficient movement in joints by increased production of synovial fluid.
- Allows rehearsal of movement so can practice skills
- Mental rehearsal, stress/anxiety reduction
- Adequate blood flow to heart to increase its efficiency.
Cool down
- Light exercise to keep the heart rate elevated.
- Keeps blood flow high allowing O to be flushed through muscles, removing and oxidising lactic acid.
- Prevents blood pooling by keeping skeletal muscle pump working so venous return is maintained.
- Limits the effects of DOMS caused by structural damage to muscle fibres and connective tissue surrounding the fibres.
DOMS
Delayed Onset of Muscle Soreness - occurs 24-48hrs after exercise. Tender and painful muscles following eccentric contractions when muscles are put under a lot of strain.
WEIGHT TRAINING
