UNIT 4 AOS 2 Flashcards
planning training program
- conduct activity analysis
- assess fitness tests (fitness tests)
- plan overall training program (training methods)
- design each specific training session
- monitor and record training
warm up
- effective warm up prepares the respiratory, cardiovascular and muscular systems
- dynamic stretching
conditioning
- skill development phase
- fitness conditioning phase
cool down
- prevent venous pooling
stretching
- static stretching
- passive stretching
- PNF
- slow active stretching
physiological training data
provides info about the body’s physical functioning in response to training
psychological training data
- provides athlete with understanding of their mental readiness and mental capacity to train and perform thoughts, feelings and cognitive characteristics that affect their behaviour
sociological training data
provide context about the broader social factors that contribute to an athlete’s performance
physiological
- energy levels
- HR responses
- muscle soreness
- sleep patterns
- nutritional info
- breathing rate
- sweat levels
psychological
- emotional and motivational variables
- confidence levels
- arousal levels
- stress levels
- goal setting
sociological
- temperature and weather conditions during session
- training time and day
- time of session
- type of session
- place of training
- training patterns
training principles
- specificity
- intensity
- type
- time/duration
- frequency
- progressive overload
- overtraining
- diminishing returns
- reversibility of detraining
- individuality
training methods
- continuous training
- interval training
- HIIT training
- resistance (weight) training
- flexibility
- plyometrics
- circuit training
- fartlek
chronic adaptations
aerobic training = aerobic adaptations
anaerobic training = anaerobic changes
respiratory changes = increase in levels of O we can intake
cardiovascular = increase in levels of O we can transport in the blood
chronic adaptations to anaerobic training
- muscle hypertrophy
- fuel stores
- glycotic enzymes
- recruit motor units
- lactate tolerance
- cardiac hypertrophy
chronic adaptations in resistance training
- muscle size / structure
- muscle type adaptations
- neural control
- synchronisation of motor units
- firing rate
- inhibitory signals
nutrition and hydration
- carbohydrates (pre,aerobic)
- proteins (post, aerobic)
- water
- sports drink (post/dur aerobic)
- caffeine (pre or during aerobic)
hypotonic
have low osmolality and lower concentration of carbs and electrolytes than bodily fluids - diluted
