SAC 5 - very last one

• how long does a warm-up need to be?

  8-10 mins
• physiological, why is it important for warm-ups (what happens to the body)


  
  

  
  

  • Increase heart rate and dilation of blood

  vessels

  • Increase blood flow to the working muscles

  • Increased respiratory rate allowing for

  increased oxygen to be delivered to the

  working muscles

  • Increase core and muscle temperature
• psychologically, why is it important for warm-ups

  * Increase arousal levels ready for the

  conditioning phase

  • Increase concentration and mentally prepare

  the athlete for the upcoming work period
• Monitoring training data, what is it for?

  Maintaining a training record provides an invaluable monitoring & reflective tool, allowing the performer,

  * Avoid overtraining and injury

  * Monitor general performance and training load
• what do training diaries provide?

  * progress can be monitored

  * Can identify the physiological strengths &

  weakness of the individual
• what can Digital Activity Trackers & Apps do?

  It can serve as a constant reminder to record, monitor & reflect on individual

  progress
• Training principles - what is training SPECIFICTY?

  This information is gathered through a game analysis to understand the specific

  demands of the sport
• TRAINING METHODS - what is CONTINUOUS training?

  Continuous Training (also known as long slow distance (LSD) training) involves performing an activity, such as jogging, cycling or swimming, nonstop for a period of time
• INTERMEDIATE INTERVAL TRAINING


  Intermediate Interval (or Medium Interval) Training is where the work period is dominated by the Anaerobic Glycolysis system

  – This occurs either when the work period is between 10 & 60 seconds or when the work-to-rest ratio is 1:2 or 1:3
• LONG INTERVAL TRAINING


  Long Interval Training is where the work period is dominated by the Aerobic energy

  system

  – This occurs when the work period is 1 minute or longer, or the work-to-rest ratio is

  1:1 or greater (2:1, 3:1 etc.)
• SHORT INTERVAL TRAINING


  Short Interval Training is where the work period is

  dominated by the ATP–CP energy system

  – The rest of the components cannot be reduced below

  1:6 as this would change the emphasis of the

  energy system being trained
• HIGH INTENSITY INTERVAL TRAINING (HIIT)


  High Intensity Interval Training (HIIT) is a relatively new aerobic training concept involving periods of short, high-intensity work followed by periods of lower intensity recovery
• RESISTANCE TRAINING


  Resistance Training aims to build

  muscle strength, muscle power

  or local muscular endurance by

  exercising muscles or muscle

  groups against a resistance
• PLYOMETRICS TRAINING


  Involves rapid movements aimed at using the strength and elasticity of a muscle to jump higher, run faster, throw farther, or hit harder, depending on the demands of the sport you are training for
• FLEXIBILITY TRAINING


  Improved flexibility will

  – Improve sporting performance through enhancing developments in speed,

  strength & power
• what are the 4 Major Methods of flexibility (or stretching) training?

  1. Static Stretching

  2. Dynamic Stretching

  3. Ballistic Stretching

  4. Proprioceptive Neuromuscular Facilitation (PNF) stretching
• FARTLEK TRAINING


  • Fartlek Training a variation of continuous training, involves changes of intensity throughout the training sessions.
• CIRCUIT TRAINING


  Circuit Training comprises a sequenced performance of exercises at different activity stations (typically, between 8-12 stations)
• what are some of the benefits of circuit training?


  Benefits of Circuit Training:

  • Offers variety

  • Several fitness components can be targeted

  • Specificity can be maintained

  • Can accommodate large groups of people

  • Minimal equipment is required
• fitness components and their training methods (flip card to see)

  memorise 2