Training to optimize physiological performance (topic 7) Flashcards
define training
the systematic repeated performance of structured exercise sessions over a period time
define under training
not provides the body enough stimulation fro performance to improve by training to infrequently or at too low an intensity
define over training
training too often or at too high an intensity over a prolonged period of time
define over reaching
pushing the body beyond it limits fr a short period of time to stimulate a training response
What is flexibility training?
the systematic stretching of the muscles tendons and other connective tissues of the body resulting in an increased ROM of effected body parts
What are the types of stretching?
static, active, dynamic, ballistic, proprioceptive, neuromuscular facilitation (PNF)
What is static stretching?
stretched until mild discomfort is felt and then held in that position
What is active stretching?
contraction of the opposite muscle
What is dynamic stretching?
movement in a controlled fashion with repeated dynamic movements through their full ROM
What ballistic stretching?
Attempting to force tissue beyond the normal ROM by “bouncing” at peak stretch
What is PNF stretching?
static stretch followed by a brief isometric contraction period
What is strength and resistance training?
the application of resistance against muscle contraction to increase strength
What is circuit training?
combo of “strength and resistance” and aerobic exercises to increase conditioning
What is interval training?
high/max intensity interspersed with low intensity recovery exercise (sprint/jog)
What is plyometrics training?
composed of extremely fast/powerful/short movements to increase the speed and force of muscle contractions
What is continuous training?
exercise completed with out rest, can be completed at a range of intensities
What is Fartlek training?
combo of interval and continuous training, athlete regulates the intensity of train based on how they feel
What is cross-training?
combo of all/some training methods fro what is best
what is overtraining syndrome (OTS)?
occurs when an athlete doesn’t adequately recover after repetitive intense training, there are many varying symptoms
What are the indicators of OTS?
decrease in performance, but at this point it is unpreventable
What are the main symptoms of OTS?
increase in resting HR, chronic muscle soreness, reduced immune function, sleep disturbance, fatigue
What is periodization?
structured training revolving around completing certain phases
What are the phases of periodization?
Transition (post-season), preparation (pre-season), competition phase (during season)
What happened in the Transition (post-season) phase?
allow athlete to recover physically and mentally (3-4 weeks)
what happens in the preparation (pre-season)?
prepares the athlete with the physical, phycological, technical and tactical tools necessary to maximize performance (two phases: general prep phase (getting in shape), specific prep: skill for that sport)
What happens in the competition phase?
maintain general physical condition and continue to improve sport specific skills
define microcycles
a weekly training program
define mesocycles
specific block training designed to achieve a goal
define macrocycle
the entire year/season
