🟢 4.2 Preperation & Training Method in Relation to Maintaining Physical Activity & Performance

Question 1

What is quantitive data

Answer 1

Factual information and numerical data

Question 2

What is qualitive data

Answer 2

Subjective data, looks at feelings, opinions and emotions

Question 3

What is rating perceived exertion (RPE)

Answer 3

Simply giving an opinion about how hard you feel your body is working during exercise

Question 4

What is the Borg scale used for

Answer 4

Use the Borg scale to assign numbers to how you feel your level of intensity is during training

Question 5

What is objective data

Answer 5

Data based upon facts

Question 6

Example of an objective measurement+test

Answer 6

The wingate test, used to measure anaerobic power where a performer cycles as fast as possible for 30 seconds on a cycle ergometer, resistance applied. A counter is used to count how many times the flywheel completes one full turn in 5 second intervals.

Question 7

What is subjective data

Answer 7

Data based upon personal opinions, assumptions, interpretations and beliefs.

Question 8

What is validity

Answer 8

When the test actually measures what it sets out to

Question 9

To assess the validity, what 2 questions are important

Answer 9

• is the research method relevant and does it do exactly what it sets out to?
• is the test sport specific?

Question 10

What is reliability

Answer 10

Means the test can be repeated accurately

Question 11

To ensure a test is reliable what needs to be taken into account

Answer 11

• tester should be experienced
• equipment should be standardised
• sequencing of tests is important
• repetition to avoid human error

Question 12

What is the first stage of a warm up and what is its effect

Answer 12

To perform some kind of cardiovascular exercise such as jogging. This will gently increase your heart rate, increasing cardiac output and through vascular shunt, more blood directed to working muscles.

Question 13

What is the second stage of a warm up

Answer 13

Stretching / flexibility exercises

Question 14

2 types of static stretching

Answer 14

Active
Passive

Question 15

What is static stretching

Answer 15

Stretching whilst not moving

Question 16

What is active stretching

Answer 16

The performer working on one joint, pushing it beyond its point of resistance, lengthening the muscle and connective tissue surrounding it

Question 17

What is passive stretching

Answer 17

When stretching occurs with the help of an external force, e.g partner or gravity or wall

Question 18

What is ballistic stretching

Answer 18

Performing a stretch with swinging or bouncing movements to push a body part even further

Question 19

What is the third stage of a warm up

Answer 19

Should involve movement patterns that are to be carried out, e.g shooting in basketball or netball

Question 20

4 physiological effects of a warm up

Answer 20

• reduces possibility of an injury by increasing the elasticity of the muscle tissue
• release of adrenaline will increase HR and dilate capillaries allowing more oxygen to muscles
• muscle temperature increases this will enable oxygen to dissociate easier from haemoglobin and also allow increase enzyme activity
• increase speed of nerve impulse conduction allowing us to be more alert, improve reaction time

Question 21

What is a cool down

Answer 21

Takes place at the end of exercise and consists of some form of light exercise to keep the heart rate elevated

Question 22

Physiological Effects of a cool down

Answer 22

• allows oxygen to be flushed through the muscle, removing and oxidising any lactic acid that remains
• allows skeletal muscle pump to keep working, which maintains venous return and prevents blood from pooling in the veins. This could cause fainting, dizziness and occasionally loss of consiousness
• limits effects of DOMS which occurs from a structural damage to muscle fibres and connective tissue surrounding the muscle fibres

Question 23

What are the principles of training

Answer 23

Specificity
Progressive overload
Reversibility
Recovery

SPORR

Question 24

What is specificity

Answer 24

Making sure the training you do is relevant for your chosen activity, have to consider whether you are using the same energy system, muscle fibres, skills and movements

Question 25

What is progressive overload

Answer 25

Where the performers gradually trains harder throughout their training programme because their fitness improves . This will also gradually reduce the risk of injury

Question 26

What is reversibility

Answer 26

I’m often refereed to as detraining, if training stops then the adaptations that have occurred as a result of training deteriorate

Question 27

What is adaptation

Answer 27

Change that takes place in the body as a result of training

Question 28

Why is recovery important

Answer 28

Rest days are needed to allow the body to recover from training. Research suggests that the 3:1 ratio should be used where the performer trains hard for 3 days and rests for one

Question 29

What is the FITT principle

Answer 29

Frequency intensity time type

Question 30

Frequency

Answer 30

How often you train

Question 31

Intensity

Answer 31

How hard you train

Question 32

Time

Answer 32

How long you train for

Question 33

Type

Answer 33

The form of exercised used

Question 34

What is periodisation

Answer 34

Dividing the training year into specific sections or blocks for a specific purpose. These blocks of time are referred to as cycles and periodisation had 3 cycles: macrocycle, mesocycle, microcycle

Question 35

What is a macro cycle

Answer 35

The ‘big’ period which involves a long term performance goal. In rugby may be the length of the season, in athletics may be 4 years leading up to an olympics

Question 36

3 periods within a macrocycle

Answer 36

Preparation period Competition period Transition period

Question 37

What is the preparation period of a macrocycle

Answer 37

Involves general conditioning and the development of fitness levels

Question 38

What is the competition period of a macrocycle

Answer 38

When the performer refines the skills and techniques as well as maintaining fitness levels

Question 39

What is the transition period of a macrocycle

Answer 39

The rest and recovery stage, allowing the athlete to recharge physically mentally and ensure an injury free start to the season ahead

Question 40

What is a mesocycle

Answer 40

4-12 week period of training with a particular focus. May have a component of fitness to focus on e.g pace

Question 41

What is a microcycle

Answer 41

A week or a few days of training that is repeated throughout the length of the mesocycle. For example what a basketballers weekly schedule of training looks like

Question 42

What is tapering

Answer 42

Reduction in the volume of training prior to a major competition. Occurs a few days beforehand but can depend on the event or competition type. This will allow peaking to occur

Question 43

What is peaking

Answer 43

Planning and organising training so a performer is at their peak, both mentally and physically for a major competition. It is so the performer can benefit from the removal of training Induced fatigue but reversibility has not yet come into effect.

Question 44

When should a double periodisation be used

Answer 44

Some sports require an athlete to peak more than once in a season. For example a long distance runner may want to peak in the winter for cross country but also the summer for track events.

Question 45

What is continuous training

Answer 45

Training that involves a low intensity activity for long periods of time without rest intervals This develops stamina and places stress on the aerobic system. As a result, it improves the cardiovascular and respiratory system which increases the ability to take up, transport and use oxygen more effectively

Question 46

What is fartlek training

Answer 46

The word fartlek is Swedish and means speed-play. Continuous training systems where the pace of the run is varied to stress both aerobic and anaerobic system. This will improves the individual stamina and recovery times. Beneficial most to games players where the demands of the game are constantly changing

Question 47

What is interval training

Answer 47

Form of training in which periods or intervals of high-intensity work are followed with recovery periods. When planning , important to take into account: - duration of work interval - intensity or speed of work interval - duration of recovery period - number of work intervals and recovery periods

Question 48

What is circuit training

Answer 48

An athlete performs a series of exercises at a set of ‘stations’. Must include arm, leg, trunk and cardiovascular exercises. Must consider number and variety of stations, number of reps or time spent at each station, and length of rest interval. Also need to consider number of participants, their levels of fitness, amount of time, space and equipment available. Can be adapted to cover any aspect of fitness and is easily adapted to meet the needs of an activity

Question 49

What is weight training

Answer 49

Involves doing a series of resistance exercises through free weight or fixed weight machines

Question 50

What should be performed prior to performing weight training

Answer 50

1 Rep max, maximum amount a performer can lift in 1 repetition This will allow the performer to decide the amount of reps and sets depending on what they want to develop (endurance or strength)

Question 51

What is PNF

Answer 51

Proprioreceptors neuromuscular facilitation Advanced stretching technique (1.3)