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Preparation and training methods in relation to maintaining physical…
Preparation and training methods in relation to maintaining physical activity and performance
Training planning
Quantitative
Can be written down or measured with numbers
Qualitative
Descriptive looks at way people think or feel
Objective
Involves facts
Subjective
Involves opinion
Validity
Does the test measure what it is meant to
Reliability
Can the test be repeated accurately
Periodisation
Mesocycle
4-12 week period of training with a particular focus
focus on component of fitness
Microcycle
1 week or few day period where training is repeated
Macrocycle
Large period involving long term performance
Made of three distinct periods
Preparation period
Competition period
Transition period
Peaking
How a training year is set out:
Tapering
Reduction of volume in training ready for a competition
e.g. training at 5 times a week to 3 times a week
Principles of training
Reversibility
detraining stopping training leads to loss of adaptations
Recovery
Rest days are needed for body to recover rest days should be put in a 3:1 ratio
Progressive-overload
performer gradually trains harder as fitness improves
ensures correct amount of challenge is given
FITT principles
Specificity
Training is relevant to chosen activity use of energy system muscle fibre type and movements
Warm up and Cool down
3 Stages to warm up:
1st Stage: Cardiovascular exercise to increase heart rate breathing rate cardiac output and vascular shunt
2nd Stage: Stretching to increase joint mobility and lengthen muscle fibres and connective tissue
Static Stretching:
Active: Involves performer working on one joint pushing beyond point of resistance
Passive: Use of an external force to help stretch e.g. wall
When a muscle is held in a stationary position for 30 seconds or more
Ballistic Stretching: involves stretching with a swinging or bouncing movement to push a body part even further
3rd Stage: Movement patterns e.g. dribbling
Physiological effects
Release of adrenaline to increase heart rate
Allows rehearsal of movement
Reduces possibility of injury
increase in nerve impulse speed
Warm up: To prepare the body physically and mentally for exercise
Cool-Down
Allows oxygen to oxidise lactic acid and remove it to the liver
Lactic acid causes performance decrease
Through light exercise skeletal pump is maintained preventing blood pooling
Consists of light exercise to keep HR elevated
DOMS can be reduced as a result (occurs due to excessive eccentric contractions)
Training methods
Weight
Using resistance machines/ free weights at 90% of 1rep max
Used to improve muscular strength
Circuit
Series of stations used to work different parts of the body
Used to improve muscular endurance
Fartlek
Exercise with changing periods of speed
Used to improve aerobic power
PNF
Used to increase joint mobility advanced stretching technique
Used to improve flexibility
Continuous
Low intensity exercise for extended periods of time
Used to improve aerobic power
interval
Periods of high intensity exercise with rest periods
Used to improve anaerobic power