Key Definitions

• Ballistic stretching


  Stretches performed with a swinging or bouncing movement to push range of motion further.
• Circuit training (muscular endurance)


  A series of exercises or 'stations' performed in a sequence with rest an option between each. Circuit training can be designed to improve muscular endurance which is the ability of a muscle or muscle group to contract repeatedly without fatiguing.
• Continuous training (aerobic power)


  Low intensity exercise performed for long periods of time without rest. This will increase aerobic power which is the ability of the muscles to use oxygen received from the heart and lungs to produce energy. Measured via VO2 max.
• Cool down


  A cool down should take place after all physical activity and include light exercise and stretching. The physiological effects/benefits of a cool down which can improve performance and decrease the risk of injury include: Maintenance of an increased heart rate and breathing rate, Continuation of the action of the skeletal muscle pump, improving venous return and preventing blood pooling, Improved removal of lactic acid, Decreased likelihood of experiencing delayed onset muscle soreness (DOMS).
• Fartlek (aerobic power)


  Swedish for 'speed play'. Fartlek training involves periods of fast work with intermittent periods of slower work. Often used in running, ie sprint, jog, walk, jog, sprint, etc. It can also be completed over varying terrains. This offers an alternative to continuous training for increasing aerobic power.
• HIIT/interval training (anaerobic power)

  Alternating periods of short high intensity anaerobic exercise with less intense, aerobic, recovery periods. This develops a performer's anaerobic power which is the maximal output which can be applied during all-out, short-term physical effort. It reflects the capacity of ATP-PC and anaerobic glycolytic energy systems.
• Objective

  Based on empirical data, eg times, scores.
• Periodisation


  Periodisation involves dividing the training year into sections each with a specific purpose. These sections include: Macro cycle: A long-term period of training, typically 1 to 4 years eg a season or Olympic cycle. Meso cycle: A medium-term block of training, typically spanning between 4–12 weeks. Micro cycle: A short-term repeating block of training, typically one week, or a few days. A macro cycle is made up of three distinct periods: Preparation, Competition, Transition.
• Principles of training

  • Specificity
  • Progressive overload
  • Reversibility
  • Recovery
• Proprioceptive neuromuscular facilitation (PNF) (flexibility)


  An advanced stretching technique. It involves proprioceptors called muscle spindles and Golgi tendon organs. It is considered to be one of the most effective methods for increasing flexibility which is the range of motion at a joint.
• Quantitative


  A measurement which can be quantified as a number, eg time in seconds, or goals scored.
• Qualitative


  Involving opinions relating to the quality of a performance rather than the quantity.
• Reliability

  Relating to the consistency and repeatability of a test.
• Static stretching

  A muscle is held, stretched, in a stationary position for 30 seconds or more.
• Subjective


  An impression or judgement on how well a test was performed.
• Validity


  The extent to which a test or method measures what it sets out to measure.
• Warm-up

  A warm-up should take place before all physical activity and include a pulse raiser, stretching, and some form of skill practice. The physiological effects/benefits of a warm-up which can improve performance and decrease the risk of injury include: Increased heart rate and breathing rate, Increased body temperature and elasticity of muscles and connective tissue, Increased oxygen supply to working muscles.
• Weight training (strength)

  Involves using the body to overcome a resistance provided by free weights or a fixed weights machine. Intensity of training can be altered by using different number of repetitions, sets, and the percentage of your one rep max you lift. Weight training can be adapted to improve different types of strength: Maximal strength, Explosive strength, Dynamic strength.
• Acute injury


  An acute injury is one that occurs suddenly during performance. Those included in the specification are: Fracture, Dislocations, Strains, Sprains.
• Chronic injury


  Also known as an overuse injury which occurs over time. Those included in the specification are: Achilles tendonitis, Stress fracture, Tennis elbow.
• Cold therapy (ice baths, cryotherapy)


  Cold therapy can be as simple as cooling the surface of the skin using ice. This can decrease swelling. There are other more advanced methods of cold therapy. These include: Ice baths, Cryotherapy.
• Compression garments


  Compression garments are especially tight fitting items which apply high levels of pressure to improve circulation and prevent medical issues such as deep vein thrombosis (DVT).
• Flexibility training

  • Active stretching
  • Passive stretching
  • Static and ballistic
• Hydrotherapy


  Performing activity in a pool of warm water eg underwater treadmill. The warm water can improve circulation. The main benefit of hydrotherapy is that the buoyancy of the water helps to support body weight. This reduces the load on joints.
• Hyperbaric chamber


  A chamber pressurised with 100% pure oxygen.
• Massage/foam rollers


  Massage or foam rolling applies pressure to muscles which can prevent or relieve soft tissue injuries. They work via several mechanisms including increasing blood flow, releasing tension, and breaking down scar tissue.
• Proprioceptive training


  Proprioceptive training is designed to improve or restore the body's ability to control the position of a joint subconsciously. Hopping, jumping, and balancing exercises are used to achieve this.
• Screening


  Screening to prevent musculo-skeletal injuries involves undertaking a series of tests to establish the current musculo-skeletal condition of the athlete. Screening can be used to identify muscle imbalances or stress fractures, as well as assessing core strength, joint mobility, and postural alignment. This allows training programmes to be created or adapted to address weaknesses. Additionally, screening can include the use of electrocardiograms to assess heart health.
• Strength training

  • Weight training
  • Bodyweight exercises
  • TheraBands
• Taping and bracing


  Taping can provide support to a weakened joint. Kinesiology tape is applied to muscles to improve function. Braces are more substantial structures often offering hinged support to joints such as the knee and ankle. Their aim is to prevent further injury when the joint is unstable following a previous injury.
• Centre of mass


  The point of balance of body or the point of concentration of mass.
• Factors affecting stability

  • Height of centre of mass
  • Area of base of support
  • Position of line of gravity
  • Body mass
• Newton's three laws of linear motion

  • Newton's first law of linear motion (Law of Inertia)
  • Newton's second law of linear motion (Law of Acceleration)
  • Newton's third law of linear motion (Law of Action/Reaction)
• Scalars


  Quantities have only magnitude (size) and no direction.
• Centre of mass


  The point at which the mass of an object is concentrated
• Factors affecting stability

  • Height of centre of mass: The lower an object's centre of mass the more stable it is
  • Area of base of support: The larger an object's base of support the more stable it is
  • Position of line of gravity: The closer to the centre of the base of support an objects line of gravity is the more stable it is
  • Body mass: The greater the mass of an object the more stable it is
• Newton's three laws of linear motion

  • Newton's first law of linear motion (Law of Inertia): A body will remain in a state of rest or uniform motion until a force acts upon it
  • Newton's second law of linear motion (Law of Acceleration): Acceleration is directly proportionate to the magnitude of the force produced and is governed by the direction the force is applied/ Force = mass x acceleration
  • Newton's third law of linear motion (Law of Action/Reaction): For every action there is an equal and opposite reaction
• Scalars

  • Speed: The distance covered by a moving object in unit time taken. Distance divided by time. Measured in metres per second (m/s)
  • Distance: The length of the space between two points. Speed multiplied by time. Measured in meters (m)
  • Mass: The quantity of matter a body possesses. Density multiplied by volume. Measure in kilograms (kg)
• Mechanical advantage/disadvantage

  Mechanical advantage is calculated by dividing the effort arm (the distance from the fulcrum to the effort) by the resistance arm (the distance from the fulcrum to the resistance). A number greater than one indicates the lever system has a mechanical advantage. A number lower than one suggests the lever system has a mechanical disadvantage.
• Three classes of lever


  • 1st class lever system: The fulcrum is in the middle
  • 2nd class lever system: The resistance is in the middle
  • 3rd class lever system: The effort is in the middle