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preparation and training methods - Coggle Diagram
preparation and training methods
data terms for lab/field
quantitative
qualitative
rating perceived exertion (RPE
objective
subjective
reliability
validity
warm up
3 stages
cardio exercise to increase HR
stretching e.g. active, passive, static, ballistic
similar movements to a game scenario
physiological effects
reduces chance of injury
adrenaline release
increase muscle temp - oxygen dissociates easily and increase enzyme activity
increase nerve impulse conduction
rehearsal of movement/mental rehearsal
adequate blood flow to heart increasing efficiency
cool down
light exercise to keep HR elevated
keeps blood flow high and removal of waste products
allows skeletal muscle pump to keep working, maintaining venous return preventing blood pooling in veins
limits the effects of DOMS
principles of training
SPORR
progressive overload - gradually trains harder throughout programme due to fitness improvements
recovery
reversibility - adaptions will regress if training deteriorates
specificity - relevant for chosen activity
FITT
frequency
intensity
time
type
periodisation
dividing the training year into specific sections for a specific purpose
macrocycle
period of training involving a long-term performance goal
made up of 3 distinct periods
preparation - similar to pre-season where fitness is developed
competition - performance period where skills and techniques are refined
transition - end of season where rest and recovery takes place
mesocycle
usually a 4-12 week period of training with a particular focus e.g. power
microcycle
the description of a week/few of training days
tapering and peaking
tapering - reducing the volume/intensity of training prior to competition
peaking - planning/organising training so a performer is at their peak for major competition
double periodisation
occurs when an athlete is required to peak more than once per season
training methods
proprioceptive neuromuscular facilitation (PNF)
weight
continuous
fartlek
agility
interval
circuit