Unit 3 Flashcards
What is phase 1 of a warm up?
Pulse raiser - increase heart rate, temperature of muscles and blood flow
What phase in a warm up is dynamic stretching?
Phase 2 - replicate the sport and increase elasticity in muscles
What are the physiological benefits to a warm up?
Increase oxygen to working muscles for respiration, increase body temperature, increase flexibility to decrease risk of injury
Name 2 psychological benefits to a warm up?
Raises arousal to match readiness, focuses mind and body for activity
Name 2 of both physio and psychological benefits to a cool-down?
Maintain delivery of oxygen, removal of lactic acid, time to reflect and calm the mind
What does SPORT stand for in principles of training?
Specificity, Progressive Overload, Reversibility, Tedium
What does FITT stand for in principles of overload?
Frequency, Intensity, Time, Type
Name 4 methods of training?
Continuous training, circuit training, weight training, plyometrics
How do you calculate MAX HEART RATE?
220 - performers age
What does appropriate footwear aid?
It prevents injury, provides support and grip for specific sport
What does a spotter in weightlifting aid?
Prevents injury from performing incorrectly and failing rep
What does taping/bracing aid?
Prevents injury, increases blood flow, better stability, keeps selected muscle in position prevention from tear or overextension
What is altitude training?
Specialised training at over 5000ft above sea level
Who would use altitude training to better performance?
Long distance training e.g marathon runners
What are 2 benefits of altitude training?
Oxygen carrying capacity increases, delivers more oxygen to working muscles
