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Year 12 P.E revision > training principles > Flashcards

training principles Flashcards

1
Q

frequency

A

number of training sessions conducted in a week

type of training completed (anaerobic= high intensity+less sessions, aerobic=low intensity+more sessions)

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2
Q

intensity

A

level of exertion applied during training session
critical principal ensures development of energy systems, fitness components that programs aim to target
% of MHR, self report and vo2 max

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3
Q

specificity

A 
energy systems
fitness components
major muscles groups- focus/movements
skill frequency
ensures training program design replicates physiological demands of the activity
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4
Q

progression

A

overload is planned increase in training stimulus to cause positive long term adaptation
cannot increase skill without overloading
only one variable is changed.
overload must be between 2-10%

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5
Q

progression: process

A

increase work overload
body responds to stress
body adapts+ comfortable

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6
Q

diminishing return

A

individuals fitness level increases, the rate of improvement from training decreases
plateu’s (stage of development)

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7
Q

maintenance

A

reduce volume of frequency of training
and to still maintain fitness levels attained through training
offseason

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8
Q

overtraining

A

insufficient opportunities to recover from training stresses
excessive, incorrect overload, excessive scheduling

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9
Q

skill-related fitness components

A 
agility 
anaerobic capacity
balance
coordination
muscular power
reaction time
speed
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10
Q

health related fitness components

A 
aerobic power
body composition
flexibility
muscular endurance
muscular strength
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11
Q

methods of training

A 
continuous 
fartlek
intervals
plyometrics
weight/resistance 
circuit
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12
Q

types of interval training

A

short
medium
long
HITT

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13
Q

long interval training

A

increase performers LIP

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14
Q

short interval training

A

to improve speed

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15
Q

HIIT

A

high intensity interval training

develop aerobic power in short period of time

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16
Q

medium interval training

A

develop tolerance to metabolic by products

17
Q

plymoetrics

A

use of stretch-shortening muscle cycle to produce powerful and explosive movements
enables muscle to reach max force in shortest time
muscle is loaded with eccentric action followed by concentric action

18
Q

stretch shortening cycle

A

1- pre stretch or eccentric muscle action
2- between end of the pre-stretch and start of the concentric muscle action
3- actual muscle contraction

19
Q

application of rest

A

active and passive recovery

20
Q

conditioning phase

A

main part of exercise session

specifically target the areas identified as weaknesses by fitness testing and meeting physiological requirements

21
Q

elements of typical warm up

A

stage 1: 5-10 minutes of low intensity to complete aerobic exercise
stage 2: specific movement-based activities at gradual increase intensity, replicating movements that’ll be used in training session
dynamic and static stretching

22
Q

stretching use

A

resistance bands
foam rollers
PNF
static

23
Q

stretching

A

reduces injury and muscle stiffness

metabolic by product removal

24
Q

resistance bands

A

variety
easy use
cost-effective

25
Q

foam rollers

A

increase blood flow
increase oxygen to muscles
removal of waste products

26
Q

static stretching

A

held in a position for a period of time improving flexibility

27
Q

PNF stretching

A

where a muscle is gently moved through its range of motion until discomfort
then contracted isometrically, then released gently

28
Q

periodisation

A

planned variation in training methods, volume and intensity designed to bring optimal performance at a specified time
different physiological components are developed at different FIDL (freq,int,dur,load)

29
Q

tapering

A

reduction in training volume before competition

minimises fatigue from training

30
Q

peaking

A

manipulation of training to ensure a performer is at optimal physiological state before competition

31
Q

diary log to record physiological, psychological and sociological training data

A

provide strategic insight into training
enables us to critically reflect on training sessions
used to identify needs for future strategies
physical strengths and weaknesses
emotional feelings, energy levels, environmental factors

32
Q

flexibility training

A

circuit training

33
Q

muscle strength training

A

resistance training

34
Q

muscular power training

A

plyometrics

35
Q

speed training

A

intervals/plyometrics

36
Q

agility training

A

circuit

37
Q

anaeberoic capacity training

A

continuous/medium interval

38
Q

aerobic capacity training

A

long int/continuous or fartlek

Year 12 P.E revision (10 decks)

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