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PE > U4 AOS2 > Flashcards

U4 AOS2 Flashcards

1
Q

training program principles

A
  • type
    -frequency
  • intensity
    -time
    -type
    -progression
    -individuality
    -diminishing returns
    -variety
    -maintenance
    -overtraining
    -detraining
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2
Q

frequency

A
  • number of sessions in a week
    factors that will influnce
    -periodization (in season off season pre season eg rest and recover between matches )
  • type of training anaerobic, aerobic
    ana- high intensity=longer recovery e.g 3 times a week
    aerobic- lower int=faster recovery e.g 4 5 times a week
  • training status
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3
Q

intensity

A
  • level of exertion applied during work phase of training session
  • working at an appropriate intensity will ensure focus on right energy system and fitness comp (link to specificity)
  • higher intensity- inc stress- inc recovery time
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4
Q

Time

A
  • how long a training session or period goes for
  • all fitness comp have a minimum duration before chronic adaptations can occur
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5
Q

periodization

A
  • planned variation in training to bring optimal performance at a specific time
    -intensity and volume r manipulated during diff periods to reach athletes highest level of performance at a critical time
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6
Q

type

A

-Refers to which training methods you use
-Ensuring chosen training method is SPECIFIC to what you are trying to achieve

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7
Q

progression+ when to progress an athlete

A
  • planned inc in train to cause pos long term adapt
  • to avoid injury and creating too much fatigue overload between 2-10%
    Ways to overload:
    -Increase intensity
    -Increase duration
    -Increase frequency

-progress when
- adaptations plateau
-after they have been given sufficient recovery time

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8
Q

diminishing returns

A

as a performer improves their fitness they will receive a smaller benefit from training stimulus
- an untrained athlete will improve faster than a trained athlete
- this will affect time athlete spends in diff training cycles

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9
Q

overtraining, signs and symptoms, training diaries

A
  • training excessively, creating too much stress or injury which requires long recovery
  • too much stress and athlete cant train
    -persistent heavy stiff and sore muscles
  • decrease performance and ability to maintain program
    -inc chance of illness

td- easy way to monitor fatigue

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10
Q

detraining

A

-stopping training and the corresponding rapid return to pre training levels
-The main source of rapid detraining is associated with immobilisation injuries (eg: stress fracture in the foot)

Off-season is also a high risk time for athletes to detrain.
The stopping of training (or training method) and the corresponding rapid return to pre-training levels.

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11
Q

maintainence

A
  • most athletes can maintain their current fitness level by training that fitness component twice a week-
    -allows maintainance of fitness
    -provides guideline for training needs during off season
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12
Q

variety

A
  • changing training methods, activities drills or enviromental stimulus to stimulate and challenge athletes
  • help increase motivation of athlete
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13
Q

individuality

A
  • individuals respond differently to similar training stimulis
    -Genetic predisposition
    Fibre type make up
    Heart size
    Body composition
    Anatomy (joint structure and bone length)

Initial fitness levels/training status
Athletes with little exposure to a training method may need to begin with reduced volume in order to avoid excessive fatigue
Well trained athletes will not improve with the same stimulus of training as an untrained athlete

-To optimize the potential chronic adaptions that result from training we need to ensure we tailor an athletes training to their individual needs, can be extremely hard in team sports, especially at the local level

-Adaptive response
Physiological factors
Hormonal response
Enzyme activity
Nutritional requirements

Psychological factors
Motivation

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14
Q

continuous training

A
  • maintain SAME INT WHOLE TIME
  • sub max- int- 70-85%
  • goes for at least 20 mins (non stop)
    who benefits- endurance and untarined athletes
    how can u progress
    – inc run time, distance, int
  • change terrain eg variety
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15
Q

fartlek

A
  • combines continuous runnning with random burts of speed e.g indian file (person from back runs to front of line)
    -int 70-95%
  • at least 20 mins
  • main- AEROBIC POWER
    benefits
    who- endurance, aerobic power team sports
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16
Q

interval training what, benefits

A
  • alternates higher int work periods with rest or reduced intensity activities
    b- target different energy systems depending on length of period
    -lactate tolerance can be developed (medium)
  • can be specific to game with similar work to rest ratios
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17
Q

types of intensity training

A

long
-intermediate
- short
hitt

18
Q

long int
-frequency, rep, benefit

A
  • aerobic e.s dom
  • improves aerobic power
    -w:r 1:1 or greate eg 2:1
  • rest 60-240 sec
  • freq- 4 or more
  • rep 2-4 (think less reps cause longer work period)
    benefits
    -inc LIP, improve aerobic power
19
Q

what is type of training to improve aerobic power

A

-continuous
-fartlek
-long int

20
Q

what is type of training to improve speed

A
  • short int
  • resistance
    -polymetric
21
Q

HITT

A
  • short bursts of high intensity exercise interspaced with periods of rest or low intensity exercise
  • improves AEROBIC POWER
    -RPE 8-9
    -
22
Q

intermediate interval training
benefits, frequency, %hrmax,rpe

A

AnaGly, Anaerobic capacity
-Higher intensity period between 15 and 60 sec
-Work: rest periods of 1:2 or 1:3
Rest period: 45-180 sec (3 min)
-85-95% HR Max (High RPE 8-9)
Frequency = 3 x week
Participants usually complete high intensity efforts while still having a raised level of metabolic by-products from the previous high intensity effort
Intensity = above LIP (increases metabolic by-product production)

Benefits
Increase tolerance of metabolic by-products (Hydrogen ions – Lactate tolerance)
Decreases the impact of fatigue when working above LIP
Improves speed
Improve muscular endurance ***check

23
Q

short int

A

ATP-CP
Maximal intensity (5-15sec)
Work: rest periods of 1:5 or greater (eg: 1:7)
Rest period – 25-75sec
(Replenish CP stores)
Frequency = 3 x week
Intensity = Maximal95%+ HR max (High RPE 9-10)
Fitness component targeted: Speed

Benefits of long interval training:
Increase in speed
Increase in anaerobic capacity (increased CP stores)

24
Q

resistance training
-how to overload

A

-The use of resistance to muscular contraction to increase sporting performance
-Isotonic (free weights – concentric/eccentric)
Isometric (fixed resistance)
Isokinetic (resistance provided by specialised machine)\

-Intensity- Weight lifted
Duration – total repetitions
Time until adaptation = Initial neural adaptations are rapid, muscular adaptations can take weeks or longer
Frequency - minimum 3 session a week per fitness component (depending on other training methods incorporated)
Fitness component targeted: Muscular strength, muscular power, muscular endurance, speed, anaerobic capacity

Benefits of continuous training:
Increase muscular strength and power
Promotes weight loss
Prevents osteoporosis
Improves psychological wellbeing
Improves dynamic stability
Provides a foundation for speed and agility

  • fatigue is a factor when designing program

Correct technique is critical to decrease injury risk and increase training benefits
Higher intensity exercise performed before lower intensity exercises
Multi-joint exercises performed before single-joint exercises
Larger muscle group exercises before smaller group exercises

how to overload
-Increase sets
Increase repetitions
Increase load (intensity) (MOST COMMON)
Slightly decreasing the amount of rest

25
Q

plyometric training

A

Explosive low-resistance training method that improves muscular power

Benefits of plyometric training:
Improved muscular power
Improved neural muscular functioning

Training considerations for plyometric training (Explosive = high risk of injury)
Muscular strength base is needed before commencing plyometrics
Lower-intensity plyometrics exercises should be used initially to prepare body for heavy plyometric activities
Ample rest in between sets (at least 3 minutes)
If combined with another speed/strength/power based training (eg: short interval training or resistance training) then only, two sessions a week are enough to elicit improvement. Any frequency above this may increase injury risk

Which athletes would plyometric training be beneficial for?
Moderate to advanced athletes
Explosive athletes (sprinters, shot-putter, javelin thrower)
Most team sports (eg: football, soccer)
Some evidence suggest endurance runners (improves running efficiency)

How can do progress plyometric training?
Increase repetitions
Increase exercises
Selection more stressful exercises (higher ground reaction force)
Add more resistance

26
Q

circuit training

A

A sequenced performance of exercises at different activity stations (usually around 8 to 12 exercises)

Jack of all trades, master of none
Improves all fitness components, not the best training methods to target a specific fitness component
Circuits can still be tailored to target a specific fitness components however more traditional methods for that fitness component usually yield greater results

A sequenced performance of exercises at different activity stations
(usually around 8 to 12 exercises)

There are three types of circuit training:
Fixed-time circuit training
Complete as many repetitions of the exercise possible in the allocated time
Push ups for 30 seconds, 15 second break before next activity
Time can vary for each exercise

Fixed-load circuit training
Number of repetition at each station is already determined
10 deadlifts, 8 clap push ups
Trained vs. less trained issues

Individual circuit training
Tailored to suit performers needs
Set up: Athlete completes as many repetition of the exercise for one minute
Workout: The number of repetition is halved and the performer completes the circuit 3 times
Aim: decrease the time it takes to compete the circuit.

Benefits of circuit training:
Provide the athlete variety
Improve multiple fitness components at once
Accommodates a large group of athletes
Minimal equipment required

Who would benefit most from circuit training?
Untrained
Novice athletes

How can you progress/overload circuit training?
Increase resistance (if possible)
Adding more exercises/stations
Adding more laps
Increase time spent at each station
Completing more repetitions at each station

27
Q

flexibility

A

Improving the range of motion at a desired joint

Intensity = uncomfortable not painful
Time = Rapid improvement (only weeks)
Frequency = 3 to 4 times a week (maintenance is important for excellent
flexibility)
Fitness component targeted: Flexibility

Benefits of flexibility training:
Improve sporting performance (easier to complete skills)
Reduce likelihood of injury
Improve posture
May reduce the impact of DOMS

Static stretching
Holding a stretched position for 10+ seconds (stationary)
Usually completed for recovery cool down (not part of a warm-up)

Dynamic stretching
Slow, controlled movements through the full range of motion (moving)
Usually completed in a warm-up

Ballistic stretching
Dynamic stretching performed with greater force and momentum (Bouncing)
Usually completed in a warm-up

Proprioceptive neuromuscular facilitation (PNF) stretching.
Assisted stretching (eg: wall, person…) that has portions of isometric contractions
Move a muscle through its range of motion until a point of discomfort, hold for 10+ seconds
At this point the muscle is isometrically contracted in the opposite direction of the original stretch for approximately 6 seconds
Then stretch the joint further than before.
Repeat
Usually completed as the most effective training method to improve flexibility.

28
Q

warm up

A

Allows the body to adjust to the demands that are going to be placed on it during the training session

Increase muscle temperature
Increase respiration rate
Increase heart rate
Decrease viscosity (thickness) of joint fluids
Increased elasticity of the muscle

Warm up stage 1:
Five to ten minutes of aerobic activity with a gradual increase in intensity
Mimic type aerobic activity for sport(eg: running for footballers)

Warm up stage 2:
Sporting movement-based activities increasing intensity to ‘training-pace’
Movements should replicate the movements and actions used during the main training session
It is encouraged to include dynamic stretching during this phase of the warm-up

29
Q

interval guidelines

A
30
Q

muscular guidelines

A
31
Q

speed

A

Speed- how fast you move your body from one point to another s= d/t

32
Q

muscular power

A

The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time.
Power = Force x velocity
It relies on:
ATP-CP energy system , Strength (the force we can produce), Velocity (How fast we can produce force), % of Fast twitch muscle fibres

33
Q

muscular endurance

A

The ability of the muscle or muscle group to sustain repeated or maintain contractions for an extended period of time
-Activities such as running and cycling require muscular endurance of the legs
-Activities such as swimming, rowing and push-ups require muscular endurance of the arms

34
Q

muscular strength

A

-Peak force that a muscle can develop
-NOT dependant on the speed/velocity of contraction.
-Peak muscular force can be obtained by moving slowly (or not moving at all)
The 3 types of muscular contractions are:
-Isoinertial (Moving contraction)
- Concentric (shortening of muscle)
- Eccentric (lengthening of a muscle)
-Isometric (No change in muscle length)
-Isokinetic (Maximal contraction at constant speed)

35
Q

anaerobic capacity and aerobic power

A
36
Q

conditioning

A
  • component of training that is going to create stress for the body to adapt to
  • training method is decided from the athletes fitness testing and activity analysis
37
Q

cool down

A

enhance recovery and help body return to pre exercise levels
- can reduce DOMS
-best time for static stretching
-removes metabollic by products

38
Q

benefits of athletes and coaches recording training programs

A

a- increase motivation
- provide feedback on their progress to themselves and coaches
-monitor their own health and progress
-report injuries

c- identify trends and patterns
- understand physiological adaptations starting to occur
- identify athletes work capacity

39
Q

what are the types of data available for collection + examples

A

physiological
- resting + working hr
- intensity
- distance covered

psychological
- how athlete feels
-motivation to train
-confidence

sociocultural
-did you complete the training with anyone
-weather conditions
- training time and day

40
Q

training diaries

A

-record all subjective data
emotional feelings, energy levels etc

41
Q

digital activity trackers, apps and watches

A

-easy + accessible way to record + analyze movement statistics in real time
- objective data
-easily stored and shared

42
Q

foam roller benefits

A
  • increase blood flow
  • accelerates removal of waste products after exercise

PE (6 decks)

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