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Sports Methodology > Unit 2 part 2 > Flashcards

Unit 2 part 2 Flashcards

1
Q

What fundamental aspects should training programs incorporate?

A

Physical aspects, technical aspects, tactical aspects, psychological aspects, and theoretical aspects.

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2
Q

What is the significance of physical training in the preparation for training?

A

Physical training is the pillar of all other factors in athletic preparation

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3
Q

What is the sequence of physical training?

A

General physical training followed by specific physical training.

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4
Q

What does achieving a high level of physical ability entail?

A

It involves the successful integration and development of both general and specific physical training components.

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5
Q

What is the aim of General Physical Training (GPT)?

A

To increase physical working capacity.

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6
Q

How does the body’s adaptation relate to work potential in GPT?

A

The body adapts better to demands as the work potential increases.

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7
Q

How does GPT affect motor skill levels?

A

Higher motor skill levels are achieved with a wider and stronger GPT.

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8
Q

How does GPT vary between young and mature athletes?

A

For young athletes, GPT is similar across sports, while for mature athletes, it must relate to specific sport demands and individual characteristics.

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9
Q

What is the foundation of Specific Physical Training (SPT)?

A

SPT must be built on the foundation of GPT.

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10
Q

How can specific endurance be improved in SPT?

A

Specific endurance can be enhanced if general endurance has already been developed.

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11
Q

What happens if unsuitable means are chosen in SPT?

A

Choosing unsuitable means leads to erroneous specialization of the body’s development.

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12
Q

What is the objective of Specific Physical Training (SPT)?

A

To improve the GPT and the athlete’s potential to meet specific sport requirements.

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13
Q

What is training load?

A

A set of biological and psychological demands caused by training activities, or the stressful stimuli used to improve psychomotor abilities.

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14
Q

What does the training load/performance ratio refer to?

A

It refers to the relationship between the training load applied and the resulting performance improvements.

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15
Q

What are the external training load components?

A

External training load components include exercise, repetition, set, volume, intensity, and density.

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16
Q

What are the internal training load components?

A

Internal training load components are assessed through physiological and biochemical parameters like heart rate, blood lactate, maximum oxygen volume, electrical muscular activity, and hormonal responses

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17
Q

Name some physiological and biochemical parameters used to measure internal training load.

A

Heart rate (FC), blood lactate, maximum oxygen volume, electrical muscular activity, enzymatic responses, and hormonal responses.

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18
Q

What is external load in training?

A

The external training load is quantitatively determined by the components of the loads, specifically intensity and the work performed by the athlete.

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19
Q

How is intensity defined in the context of external load?

A

Intensity refers to the “work” performed by the athlete during training.

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20
Q

What is the role of exercise or task in training?

A

Exercises or tasks serve as the content of training, manifesting and developing all trainable elements; they are the minor training unit.

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21
Q

What are the two large blocks of exercises?

A

(I) General and (II) Special, which include various specific exercises.

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22
Q

What are the spatial-temporal characteristics of exercises?

A

Exercises can be categorized based on their cyclic nature and how they relate to sports gestures.

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23
Q

What are general exercises in training?

A

General exercises are those with features that are farther away from competition, resulting in limited direct transfer to competitive performance.

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24
Q

What is the effect of general exercises on performance?

A

They lead to a general increase in conditional requirements and improve performance in competition-specific exercises.

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25
What is the objective of general exercises?
The objective is to create a sufficient conditional base, applied far from the competition phase.
26
What are special or directed exercises in training?
These exercises have technical or physiological characteristics that closely resemble those of competition.
27
How is the effectiveness of special exercises assessed?
Their effectiveness is assessed through their direct effect on sports results.
28
When can special or directed exercises be used in the training cycle?
They can be used at any stage of the training cycle.
29
What are specific or competition exercises?
These exercises closely resemble the exercises used in actual competition.
30
What types of loads can be used in specific exercises?
Superior or inferior loads can be utilized during specific or competition exercises.
31
What aspects do specific exercises aim to improve?
They aim to improve technical skills, strength, and specific endurance.
32
What are cyclic exercises?
Cyclic exercises are those in which the same motor scheme is repeated over time.
33
How are cyclic exercises characterized?
They are characterized by the repetition of the same movement pattern or motor scheme.
34
What is repetition in the context of strength endurance and velocity?
Repetition refers to any voluntary muscle contraction to overcome resistance or performing a task to meet specific characteristics of time, distance, or speed (e.g., 5 x Bench Press at 50 kg).
35
How is repetition quantified in training?
It is quantified by the number of times an action, movement, or task is performed (e.g., 3 x 50 m run in under 12 seconds).
36
What are acyclical exercises?
Acyclical exercises are those in which the motor actions to be developed are variable and depend on the evolution of the activity.
37
How do acyclical exercises differ from cyclic exercises?
Acyclical exercises involve variable motor actions, while cyclic exercises repeat the same motor scheme over time.
38
What is volume in the context of training?
Volume refers to the amount of solicitation exerted on the athlete's body, expressed as the sum of similar work over a training unit (e.g., 5 x 10 reps = 50 reps).
39
How is strength volume calculated?
Strength volume is calculated by multiplying the number of repetitions by the load (e.g., 5 x 10 reps x 50 kg = 2500 kg).
40
How is endurance volume expressed?
Endurance volume can be expressed in distance, such as 10 reps x 400m = 4000m.
41
What is a set in training terminology?
A set is a group of repetitions performed with the same training load (e.g., 3 x 5 Bench Press at 50 kg).
42
Give an example of a set for strength endurance.
An example of a set for strength endurance is 3 x 5 Bench Press at 50 kg.
43
What are the two types of volume in training?
The two types of volume are global volume and partial volume.
44
Define global volume in training.
Global volume quantifies the total volume of all loads with different functional orientations (e.g., a total work volume of 450 min over 5 sessions of 90 min).
45
Define partial volume in training.
Partial volume refers to the volume of a specific type of training with a particular functional orientation (e.g., a shot volume of 80 min in a microcycle).
46
Name a way to increase training volume.
Increasing the duration of the training session is one way to enhance training volume.
47
List another method for increasing training volume
Increasing the number of training sessions per cycle is another method to boost training volume.
48
How can the number of repetitions impact training volume?
Extending the number of repetitions over a given distance can increase training volume.
49
What is another way to increase volume in training repetitions?
Increasing the distance covered in each training repetition can also enhance training volume.
50
What does intensity refer to in training?
Intensity refers to the degree of effort required to perform each task, serving as a qualitative component of the training load.
51
How is intensity regulated?
Intensity is regulated by the magnitude of the volume of load and the time taken to perform the task.
52
Provide an example of strength intensity.
An example of strength intensity is performing 10 repetitions at 70% of one-repetition maximum (1RM).
53
Provide an example of endurance intensity.
An example of endurance intensity is completing 4 repetitions of 1000 meters in 3 minutes or running for 15 minutes at 160 bpm.
54
What type of responses occur due to intensity?
Both acute (e.g., changes in heart rate, lactate, temperature) and long-term physiological responses occur due to intensity.
55
Why is intensity more difficult to control than volume?
Intensity presents more difficulties in its control compared to volume due to its qualitative nature and variability in effort required.
56
What are intensity zones in training?
Intensity zones are defined ranges of effort during training that help categorize the intensity of exercise based on physiological responses, particularly heart rate.
57
What is the significance of intensity thresholds?
Intensity thresholds are specific heart rate levels that indicate the transition between different training intensities, impacting performance adaptations.
58
What is the heart rate threshold for strength endurance according to Nikiforov (1971)?
The heart rate threshold for strength endurance is above 30% of maximum heart rate, which corresponds to approximately 130 bpm.
59
What are the intensity zones based on heart rate?
Zone 1: Low (120-150 bpm) Zone 2: Medium (150-170 bpm) Zone 3: High (170-185 bpm) Zone 4: Maximum (>185 bpm)
60
Front: What is the heart rate threshold for strength endurance?
The threshold is above 30% of maximum heart rate, approximately 130 bpm.
61
What is the formula to calculate maximum heart rate (HRM)?
HRM = 220 - Age
62
What is the formula for heart rate reserve?
Heart Rate Reserve = Maximum Heart Rate - Resting Heart Rate
63
What is Karvonen’s Formula for determining target heart rate?
Target Heart Rate = (Heart Rate Reserve × % Intensity) + Resting Heart Rate
64
WAYS TO INCREASED TRAINING INTENSITY
Increase speed by a given distance Decrease rest intervals between repeats or series Increase training density Increase the number of repetition
65
What is the relationship between Volume and Intensity?
The higher the intensity, the lower the volume, and vice versa.
66
Volume vs. Intensity When Intensity is high...
Volume is generally low.
67
What is Density in Sports Training?
Ratio of working time to total time: Density = T Work / T Total
68
Density Examples: Session 1: 8 reps of 8 minutes at 85% intensity, 2 minutes rest. What's the density?
Density = 64 min / 78 min = 0.82
69
Density Examples: Session 2: 8 reps of 8 minutes at 85% intensity, 1 minute rest. What's the density?
Density = 64 min / 71 min = 0.90
70
Optimum Work-Rest Ratios Aerobic / Hypertrophy Strength Endurance
2:1 (Work : Rest)
71
Optimum Work-Rest Ratios Lactic Anaerobic / Hypertrophy
1:2 - 1:4 (Work : Rest)
72
Optimum Work-Rest Ratios Alactic Anaerobic (Max Strength or Power)
1:5 - 1:10 (Work : Rest)
73
Load Classification Approx. 0%
No load
74
Load Classification Less than 60%
Light load
75
Load Classification 70-80%
Moderate load
76
Load Classification 85-95%
Heavy load
77
Load Classification 95%
near maximal
78
Load Classification 100%
Maximal load / Total resistance (Total Res)
79

Sports Methodology (8 decks)

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