PE AQA > Preparation And Training Methods > Flashcards

Preparation And Training Methods Flashcards

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1
Q

What are quantitative data?

A

This is factual infomation and numerical data. Most fitness tests use this

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2
Q

What is Qualitative data?

A

It is subjective as it looks at feelings, opinions and emotions. The Borg scale is an example of this as it rates perceived exertion

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3
Q

What is exertion?

A

How hard you feel your body is working

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4
Q

How do you use the borg scale and what is it?

A

You use the borg scale to assign numbers to how you feel. If you are working to hard you can then reduce the intensity. The most common ones are the 15-point (6-20) and 9-point scale. The higher the score, the more exertion

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5
Q

What are the positives of the borg scale?

A

It is cheap and quick
Can be done during exercise

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6
Q

What are the disadvantages of the borg scale?

A

It is subjective

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7
Q

What is objective data?

A

Objective data is based on facts and is measurable. Maximal fitness tests are usually objective. They are often reliable, objective tests and involve a measurement of some sort. E.g the muti stage fitness test measures stamina and is a progressive 20metre shuttle run. When they can no longer get to the line in time, the level is recorded

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8
Q

What is subjective data?

A

Based upon personal opinions, assumptions and beliefs. Sub-maximal tests such as the harvard step test are usually subjective and rely on data that is predicted or estimated which can result in accuracy issues.

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9
Q

What is the harvard step test?

A

This involves stepping up and down on a bench to a set rhythm for 5 minutes. Recovery heart rates are then recorded

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10
Q

What is validity?

A

When the test acctuly measures what it set out to do

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11
Q

How do you assess the validity of a fitness test?

A

Ask two questions:
-Is the research method relevant and does it do exactly what it sets out to do?:
E.g the sit and reach test only tests flexibility of the lower body so is valid for that, but not for the flexibility of the whole or upper body
-Is the test sport specific?:
So the same muscles are used in the same way in both situations. E.g the multi stage fitness test is not valid for a swimmer as the movement patterns are different

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12
Q

What is reliability?

A

It means the test can be repeated accurately. A reliable test is one where the results are consistent and can be repeated with the same outcome

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13
Q

How would you make the harvard step test reliable?

A

Ensure the procedure is correctly maintained do everyone who completes the test does do at thr same rate, height and cadence so there is a full extension between steps. Competent well trained testers also must be used.

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14
Q

What needs to be taken into account to make a test reliable?

A

-Tester should be experienced
-Equipment must be standardised
-Sequencing of tests is important
-Repetition of tests to avoid human error

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15
Q

What is the illinois agility run?

A

A fast run around an area 10 metres in length while at the same time weaving around cones that are 3.3 metres apart. You must start on a flat stomach with hands beside the shoulders. The faster the time, the better agility

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16
Q

What does a warm up do?

A

Helps prepare the body for exercise and it carried out before any type of performance. It has physiological benefits as well as psychological such as decreasing anxiety and arousal to maintain the zone of optimal functioning rather than getting over aroused

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17
Q

What are the stages of a warm up?

A

1) Cardiovascular exercise
2) Stretching
3) Sport specific movements
Psychological preparation occurs throughout

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18
Q

Why should you do cardiovascular exercise first in a warm up?

A

To gently increase your heart rate. This will increase cardiac output and breathing rate. Via vascular shunting, more blood is redirected. This together increases oxygen being delivered to muscles

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19
Q

What are the types of stretches?

A

Static
Active
Passive
Ballistic

The type of stretching done in the warm up will depend on what type of activity is going to be performed

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20
Q

What type of stretching is usually used in a warm up?

A

Active and dynamic with less emphasis on static stretching, but it depends on the activity

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21
Q

What is static stretching?

A

Stretching while not moving. This can be active or passive.

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22
Q

What are the benefits of static stretching?

A

Increased flexibility
Reduced muscle stiffness
Assists recovery

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23
Q

What are the negatives of static stretching?

A

May not be sport specific
Can cause overstretching if held too long
Reduces short term contrwctile speed

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24
Q

What is active stretching?

A

Involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue around it with no assistance. E.g yoga poses

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25
What are the benefits of active stretching?
-Isometric muscle strength -Increase demand on muscles -Increased flexibility -Good for dancers and gymnastis
26
What are the negatives of active stretching?
-Very demanding so not good for beginners
27
What is passive stretching?
This is when a stretch occurs with the help of an external force such as a person or wall
28
What are the positives of passive stretching?
-Good method to reduce muscle tension (for warm down)
29
What are the negatives of passive stretching?
-If you hold it, it decreases the contractile speed of muscles in the short term, so it shouldn't be used by power athletes before a comp
30
What is ballistic stretching?
Involves a stretch with swinging or bouncing movements to push the body even further.
31
What are the positives of ballistic stretching?
-Increased contractile speed due to fast lengthening and shortening of muscles -Can be sport specific and mimics movement patterns -Activates nervous system e.g higher HR and breathing rate and temp
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What are the negatives of ballistic stretching?
-Risk of injury if: Pushed too far Not trained well Too Cold So only flexible and trained athletes should use it. Power althetes may use it as it increases contractile speed Can cause muscle soreness (DOMS) -Triggers stretch reflex which may decrease stretching effectiveness
33
What are the physiological benefits of a warm up?
-Reduces injury risk by increasing muscle elasticity of muscle tissue -Adrenaline release will increase HR and dilate capillaries via shunting -Increase nerve impulse speed allowing imporved reaction time -Efficient movement at joints via an increased production of synovial fluid -Allows for rehearsal of movement -Mental rehearsal to decrease stress and anxiety -Muscle temp increases which will enable easier oxygen dissociation and increases enzyme temp to increase metabolism and chemical reactions to the optimum
34
What is a cool down?
This takes place at the end of exercise. It consists of mental aerobic activity of decreasing activity. Stretching is also included, usually with passive and static stretched.
35
What is DOMS?
Delayed onset of muscle soreness. This is characterised by tender and painful muscles, often experienced 24 to 48 hours following heavy exercise. This occurs from the structural damage of muscles fibres and connective tissue. It usually occurs following excessive eccentric contractions when muscle fibres are put under a lot of strain mostly via weight training.
36
What are the principles of training?
Specificity Progression Overload Reversibility Recovery
37
What is the specificity principle of training?
Making training specific to the demands of the activity . E.g training the appropriate: Energy system Muscle fibre type Muscle groups Movement patterns and actions
38
What is the progression principle of training?
Making sure continuing improvement is occurring in order to acheive overload. E.g FITT principles
39
What is the overload principle of training?
Stressing the body which triggers muscle growth or endurance. It is measured by measuring intensity. E.g borg scale, HR training zones and the karvonen method
40
What is the reversibility principle of training?
It is where if training stops then the adaptations that have occurred as a result of training deteriorate. E.g injury or after not training for a while
41
What is the recovery principle of training?
The recovery of muscle when not trained. Around 3:1 ratio for training hard:recovery days however this may be less for elite athletes. Link this to periodisation, tapering and, sleep and nutrition/ hydration
42
What is progressive overload?
Where a performer gradually trains harder because their fitness improves.
43
What are the FITT principles?
-Frequency: train more often -Intensity: Train harder -Time: Time spent training needs to increase -Type: Type of exercise
44
Explain in more detail the Type FITT principle
Using different forms of exercise maintains motivation however the chosen type must still be sport specific
45
What is periodisation?
The structuring of training by dividing it into different sections allowing focus to be placed on specific aspects of performance. These blocks are refered to as cycles. (Macrocycle, mesocycle and microcycle)
46
Why is periodisation used?
-Acheive optimum performance for a competition -Prevent an overtraining injury -Incorporate testing to ensure progressive overload is occurring
47
What is a macrocycle?
This is the 'big' period which involves a long term performance goal. For an Olympic athlete this is usually r years until the next Olympics. It is made up of 3 periods
48
What are the training phases of a macrocycle?
Competition period Transition/ off season Preparation period
49
Describe the competition period
Where a performer refines skills as well as maintaining fitness. Training volume and intensity is constant and moderate
50
Describe the transition period training phase of a macrocycle
The rest and recovery stage. This allows an athlete to recharge physically and mentally and allows injury recovery. Intensity and volumes decrease and is less sport specific
51
Describe the preparation period training phase of a macrocycle
Involves general conditioning and development of fitness. Steady increasing volume and intensity is used and it is skill and fitness based.
52
What is a mesocycle?
It is a 4-12 week period of training with a particular focus. A performer will usually have a component of fitness as their focus e.g endurance, power or strength depending on the athlete
53
What is a microcycle?
It is a description of one week or a few days of training that is repeated throughout the length of the mesocycle.
54
What is tapering?
Reducing the volume and or intensity of training prior to competition, usually a few days beforehand. This allows peaking to occur
55
What is peaking?
Achieving peak performance by planning and organising training to reduce fatigue etc
56
What is double periodistaion/peaking?
When a performer has to peak twice during a macrocycle. E.g during trials and Olympics so can prove themselves in trails first
57
What is continuous training?
This works on developing aerobic power. It involves low intensity exercise for long periods of tike without rest intervals. E.g swimming or jogging. As a result, it improves cardiovascular fitness and the Respiratory system increases the ability to take uo and transport 02 effectively
58
What are the benefits of continuous training?
-Low cost -Easy -Suitable for everyone -Low injury risk
59
Hat are the negatives of continuous training?
-Risk of overuse injuries -May not be sport specific to some althetes -Tike consuming
60
What is Fartlek training?
This is slightly different to continuous training where the pace of the run is varied. This stresses both the aerobic and anaerobic systems. This is more demanding than continuous training and will improve stamina and recovery times. A typical session will be 40 mins. Changes can be done via uphill and downhill aswell.
61
Who will use fartlek training?
Games players as it imitates the different changes in demand in a game
62
What are the positives of fartlek training?
-Can be easily adapted -Increases motivation -No equipment needed
63
What are the negatives of fartlek training?
-Not ideal for all sports -Beginners may not structure it correctly -Not fully focused on aerobic and anaerobic systems
64
What is interval training?
It is predominantly used by elite athletes to improve anaerobic power. It involves intervals of high intensity work followed by recovery periods. It is important to take into account: Duration of work Intensity of work Duration of recovery Number of intervals
65
What are the positives of interval training?
-Versitile -Efficient use of time -Varied and motivating -Was literally comparable -Minimal equipment
66
What are the negatives of interval training?
-High risk of fatigue -Mentally challenging
67
What is circuit training?
This involves an athlete performing a series of exercises at a set of stations. The variety of stations should be taken into account along with no. Stations and the length of intervals. The resistance used is an athletes boyd weight
68
What are the benefits of circuit training?
-Highly versitile -Become all rounded -Developed both aerobic and anaerobic systems -Varied and motivating
69
What are the negatives of circuit training?
-Technique may decline with fatigue -Requires space and equipment
70
What is weight training?
It is used to develop muscular strength and involves doing a series of resistance exercises using free or fixed weights described in sets or repetitions.
71
How shoukd weight training be used if maximum strength is the goal?
Lift high weights at low reps, around 80% of their one rep max for 4-5 reps
72
How shoukd wright training be used to increase muscular endurance?
Do more reps at lower weights, around 50% of their 1 rep max
73
What are weight training exercises usually grouped as?
1) shoulders and arms: E.g bench press, curls, pull downs 2) Trunk and back: E.g sit ups, back hyper extensions 3) Legs: E.g squats, calf taise, leg press 4) All body: E.g power clean, snatch, dead lift
74
What is one more type of training method?
PNF
75
What are the benefits of weight training?
-Versitile and sport specific -Lower injury risk if done correctly -Comparable
76
What are the negatives of weight training?
-Can lead to muscle imbalance -Risk of injury if technique isn't correct -Limited cardiovascular endurance
77
What is the target heart rate training zones of measuring intensity?
It uses 5 levels (from 1-5) to rank intensity to see the benefits and whether it must be increased or Decreased
78
What is level 5 of the target heart rate training zone?
Maximum. It is 90-100% of someone's max heart rate used for less than 5 mins. It increases max speed
79
What is level 3 of Target heart rate training zones method?
Moderate. It is 70-80% of someone's max heart rate for 10-40 mins. It improves aerobic fitness. You will feel light muscular fatigue.
80
What is level 1 of target heart tmrate training zones?
It is very light. 50-60% of the max heart rate. The time decreases from level 2 to 20-40 mins. It improves overall health and metabolism and help recovery
81
What is the Karvonen method
It is a more exact method of calculating a heart rate training zone based on individual fitness level.
82
Explain the steps of the karvonen method
1) work out your max heart rate (220-age) 2) Work out heart rate reserve (max HR - resting HR) 3) Work out percentage of HHR (heart rate reserve x percentage of HR wanting to train at) 4) work out target heart rate (percentage of HHR + resting HR)
83
Who will use static stretching?
People with high flexibility programmes. E.g gymnasts. Power athletes will not use it
84
Who will use ballistic stretching?
Anaerobic/power athletes. Gymnasts are less likely to use it as it is less effective as it triggers the stretch reflex due to muscle spindles
85
What are the benefits of the stretching component of a warm up?
Increases range of motion Increases muscle elasticity Reduces risk of injury These will depend kn the type of sport being warmed up for. Instead of saying dynamic stretching, say mobility exercise as it is a joint movement not muscle stretching. E G swinging of arms
86
What does the sport specific part of a warm up do?
Minics competitive intensity and Activates neural pathways and schema
87
How does increased temp help?
02 will dissociate faster from haemoglobin and it causes enzymes to be at optimum for respiration
88
What should a pulse raiser be like?
It should start off at low intensity because muscles are cold, and slowly increase to mimic competitive intensity
89
What should stretching/mobility exercises be like?
Should focus on main specific muscle groups with the correct type of stretching
90
What does the psychological preparation do during warm up?
Helps acheive zone of optimal functioning Control stress
91
What does a cool down do?
Aids removal of lactic acid Reduced potential for DOMS Reduced chance of dizziness from.blood pooling Reduced adrenaline Allow HR to gradually decrease Reduced body temp to resting
92
What are some stress managment techniques?
Controlled breathing Progressive muscular relaxation Visualisation
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