Unit 6.4 Flashcards

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1
Q

Describe the essential elements of a general training​ programme

A
  • Warm-up and stretching activities​
  • Cardio-respiratory endurance​

activities​

  • Cool-down and stretching activities​
  • Flexibility activities​
  • Resistance training​
  • Recreational activities
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2
Q

Warming up and stretching​

A

Steps of a warm up:

  1. Raising heart rate to increase body temperature and speed of oxygen delivery to the muscles (pulse raiser)
    ex. jogging
  2. Stating or dynamic exercises/stretching
  3. Sport-specific or skill-related component where neuromuscular mechanisms related to the activity are worked
    ex. serving in tennis, passing in football

Increase body temp., HR, breathing rate, prepare cardiovascular respiratory system to ​function efficiently​

Dynamic stretches to reduce risk of injury, ​then move to cardio-respiratory endurance ​training elements (walk, jog, run, cycle, row, ​etc.)

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3
Q

Resistance training

A

Exercise specifically designed to enhance muscular strength and endurance.​​

This method of training involves the progressive use of a wide range of resistance loads including:​​

Specific body mass exercises (e.g. abdominal curls/sit ups/push ups). ​​

Weight and load bearing exercise (e.g. climbing).​​

The use of resistance equipment (e.g. free weights, weights machines).​​

More weight with less reps (more power training)

Less weight and more reps (8-12 reps of heavy weight)

15+ reps with low weight (endurance training)

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4
Q

Endurance Training​

A

Continuous Training​​

Is also called “steady-state” training and involves an individual maintaining a steady pace for a long period of time. To be effective it needs to be done over 20 minutes and within the aerobic training zone (70-85% Max HR). It is useful for developing a strong base of aerobic fitness.

The FID Principle can be useful in designing endurance programmes:​​

​​

F = Frequency (2-7 times/week)​​

I = Intensity (60-80% MHR)​​

D= Duration- how long over 20 mins

running, biking,
swimming, and rowing

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4
Q

Flexibility training

A

Flexibility Training: improves the range of movement of antagonistic muscles.​​

Static Stretching: holding a position for a set time.​​

​​

​Assisted Stretching: partner stretching or being stretched by someone else. ​

Dynamic Stretching: consists of controlled leg and arm swings that take you gently to the limits of your range of motion.​

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5
Q

Recreational activities​

A

Such as squash, basketball, kayaking – social, enjoyable and relatively inexpensive. ​​

Recreational activities can also include cardiovascular and resistance training exercise. ​​

They contribute to improving health and fitness and are sufficiently varied to sustain lifelong interest and can involve family and friends.

Can build teamwork, reduce stress, and work on different components of fitness

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6
Q

Cooling down

A

Cool Down: light continuous activity to keep HR elevated. ​​

Purpose: keep metabolic activity high & capillaries dilated in order to:​​
:bring oxygen to muscles​​
:remove lactic acid​​
:prevent blood pooling (cause dizziness)
​:limit DOMS​​

Finally- light stretching to improve flexibility.​

Static stretches: to improve flexibility and​ lower risk of joint and/or muscle injuries​

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7
Q

Progressive Overload

A

gradually increasing the amount/overload of exercise
ex. distance of the activity, duration of the activity, number of reps, number of sets

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8
Q

Specificity

A

appropriate methods and types of​ exercise to match needs of sporting activity’s goals​ or to improve fitness

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9
Q

Periodisation

A

Structured planning session to maximize ​peak performance at vital times in the calendar year (pre- ​season vs. playoffs)

3 phases: ​​
Preparation (pre-season): ​​ 3-6 months long​​ can be sub-divided to general & specific preparation​​

Competition (in-season):​​ maintain general fitness, improve sports specific skill​​

Transition (post-season)​​ recovery time while maintaining an acceptable level ​​ of fitness. Take part in activities other than one(s) ​​ you compete in.​

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10
Q

Reversibility

A

Results will cease and regress (atrophy) when ​training stops. Long breaks, off-season, holidays, injuries, ​etc.​

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11
Q

Variety

A

“freshen up” training sessions to avoid boredom ​ (cross-train), to induce different training stimuli to illicit ​further adaptations (barbell vs. dumbbell)​

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12
Q

Outline ways in which exercise intensity can be monitored

A

-measuring heart rate (which HR zone)
- Karvonen Method - the difference between max heart rate and resting heart rate (220-age)
- Ratings of Perceived Exertion
Scale is from 0-10

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13
Q

Exercise zones HR

A

90-100 Vo2 max
80-90 Anaerobic
70-80 Aerobic
60-70 Fat Burning
50-60 Moderate activity (warmup)

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