Preparation and training methods

Cards (50)

  • 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