U4 AOS2 Flashcards

Question

plyometric training

Answer 1

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

Answer 2

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

Answer 3

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.

Answer 4

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

Answer 5

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

Answer 6

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

Answer 7

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

Answer 8

-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)

Answer 9

- 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

Answer 10

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

Answer 11

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

Answer 12

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

Answer 13

-record all subjective data emotional feelings, energy levels etc

Answer 14

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

Answer 15

- increase blood flow - accelerates removal of waste products after exercise