data that is based on personal opinions, assumptions or interpretations
validity
the extent to which a test measures what it is supposed to measure
reliability
consistency of results (i.e. can be repeated with same outcome)
stages of a warm up
1st stage - increase heart rate i.e jogging
2nd stage - stretching
3rd stage - practicing movements i.e shooting in football
static stretching
When the muscle is held in a stationary position for 30 seconds or more
2 types of static stretching
active static stretching
passive static stretching
Active static stretch
stretching that involves the performer working on one joint, pushing it beyond its point of resistance, & lengthening the muscles & connective tissue surrounding it
Passive static stretching
Stretching performed with the aid of an external force applied by either another individual or an external apparatus
Ballistic stretching
performing a stretch with swinging or bouncing movements to push a body part even further
physiological effects & benefits of a warm up
reducesprobability of injury - increase elasticity of muscle tissue
release of adrenaline - increase HR & dilates capillaries = more O2 to skeletal muscles
increase in muscle temperature - aids in oxygen disassociation & increased enzyme activity = energy more readily available
increased speed of nerve impulse conduction - alert + improved reaction time
efficient movement at joints through increased synovial fluid
rehearsal of movement
facilitates mental rehearsal, stress and anxiety reduction
supplied adequate blood flow to heart
Cool-down
low-level activity that prepares your body to return to a resting state
physiological effects & benefits of a cool-down
keeps skeletal muscle pumps working
maintains venous return
prevents blood from pooling in veins
removes lactic acid
reduces HR & body temperature
Limits effects of DOMS
DOMS
delayed onset muscle soreness
Principles of training SPORR
Specificity
Progression
Overload
Reversibility
Recovery
Principles of Training: Specificity
-training should be relevant for your chosen activity - energy system, muscle fibre type, skills, movements, intensity and duration should be similar to activity
Principles of Training: Progression Overload

Gradually performing harder throughout the training programme. Too little & you experience tedium, too much & you risk injury
Principles of Training: Reversibility

Also known as detraining, If training stops then adaptations & improvements will deteriorate
Principles of Training: Recovery
Rest days needed to allow body to recover from training. 3:1 ratio should be used (3 days training then rest for 1)
FITT principle
Frequency - the amount you train
Intensity - to improve you train harder
Time - the time spent training
Type - type of exercise, needs to be relevant to your sport
periodisation
Dividing the training year into specific sections for a specific purpose
periodisation comprises 3 cycles

Macrocycle
Mesocycle
Microcycle
Macrocycle
Long term planning consisting of 3 periods
3 periods in the macrocycle
1 - preparation period - general conditioning, improving fitness