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Y11 How to optimise training and prevent injury and data - Coggle Diagram
Y11 How to optimise training and prevent injury and data
Factors that must be considered when preventing injury:
Over training
should be avoided, eg appropriate weight
Appropriate
clothing
and footwear should be worn
Taping/bracing
should be used as necessary
Training type/intensity
should match the training purpose
Hydration
should be maintained
A
warm up
and
cool down
should be completed
Appropriate
rest
in between sessions to allow for recovery.
Technique
used should be correct; lifting technique and spotters used
Stretches
should not be overstretched or bounce
Specific training techniques
Altitude training
Training performed at high altitude to prepare an athlete's body to cope with a reduced supply of oxygen
Explanation: To be effective, training needs to take place at high altitude (2000m + above sea level)
With less oxygen available, training becomes more difficult as the body finds it harder to carry enough oxygen to the working muscles
As a result the athletes body adapts by increasing the amount of red blood cells
This increases the oxygen carry capacity of the athlete
When the athlete returns to sea level
They will have an increase in their aerobic threshold . (The intensity that they can work aerobically at)
Calculating intensities
Circuit:
work time, rest time
and actual content
Weight:
repetitions and sets
, one rep max
Strength and power training:
high weight/low reps
- 70% of one repx and 3 sets of 4-8 reps.
Muscular endurance:
Low weight high reps
, should be below 70% of one rep max and 3 sets of 12-15 reps
Seasonal aspects
Pre-season:
Emphasis on prepparation, aims the performer yo concentrate on general and specifc fitness needs. Eg footballer would train at camps that start light that hradually increase.
Competition season:
Emphasis on maintainig fitness levels and working on specific skills needed for the sport
Post-season:
Emphasis on effective rest and light aerobic exercis to maintain level of general fitness
Quantitative data:
Type of data is concerned with factual information. It is not based on opinion or judgement. The more factual information there is, the more quantitative it is. For example, quantitative data is obtained in the physical factor when carrying out a standardised fitness test.
Qualitative data:
This type of data concerns thoughts and opinions. It looks at how good you think you are in a certain factor.
An example of a qualitative method is a questionnaire.
Basic information processing model
Input
Decision making
Output
Feedback
Types of feedback
Positive/negative
Knowledge of results
Knowledge of performance
Extrinsic/intrinsic feedback
Arousal
Performer needs correct levle of arousal in order to br fully mentally prepared for a performance