Preparation and training methods

• quantitative data

  data that contains numbers
• Qualitative data

  data that is descriptive
• Objective data

  data that is based on facts and is measurable
• subjective data

  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

  • reduces probability 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

  2 - competition period - refining skills & techniques, maintain fitness

  3 - transition period - rest & recovery stage
• Mesocycle


  Usually a 4-12 week period of training with a particular focus such as power
• Microcycle

  Planning for a week, a few days or an individual training session
• Tapering


  Reducing the volume and or intensity of training prior to competition
• Peaking


  Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition
• Training Methods

  Continuous training

  Fartlek training

  Interval training

  Circuit training

  weight training

  PNF
• continuous training


  involves working for a sustained period of time without rest. It improves cardio-vascular fitness. e.g jogging or swimming
• advantages of continuous training


  can be done with little or no equipment

  improves aerobic fitness

  can be done anywhere
• disadvantage of continuous training


  can be boring

  time consuming

  doesn't always match demands of sport
• Fartlek training


  This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain
• Interval training (high-intensity interval training (HIIT))


  a type of training that involves alternating periods of work with periods of rest. Used to improve anaerobic power
• advantages of Interval training (HIIT)

  burns body fat & calories quickly

  can be altered to suit individual

  can be completed quickly

  can improve both aerobic & anaerobic energy systems
• disadvantages of interval training (HIIT)

  extreme work can cause injury

  high levels of motivation needed

  can lead to dizziness & feelings of nausea
• Circuit training


  A type of training that requires performing a series of different exercises at each stage/station.
• how to organise circuit training


  what you hope to achieve

  how much space & equipment is available

  'Work to rest ratio' - how much time should be allocated to time & rest between stations