Pe miss ford assessment 3

warm up, cooling down, maximum heart rate, injury prevention, training seasons

220 - age ( 220 - 14 = 206 )

How do you find maximum heart rate bpm?

* increases blood flow, oxygen delivery, muscle temperature and muscle elasticity

What does **warming up** do?

* reduces likelihood of lactic acid accumulation and tissue strains and tears

What is the effect of **warming up**?

* pulse raiser activities
* dynamic and static stretches
* sport specific movement patterns

What should be included in a **warm up**?

* method of training
* principles of training
* training intensity targets
* personal training thresholds
* safe practice

To effectively train a performer should **educate** themselves:

training may not be purposeful and the performer is at risk of overworking muscle systems

risks of not being **educated**:

* should consider their existing level of fatigue
* mental fatigue can lead to poor decision making, slower reactions and inhibited thought processing
* physical fatigue

why you should **avoid overtraining**?

* correct body alignment protects joints from stress, displacement and compression
* efficient and mechanically correct movements in activities such as cycling, swimming and running are important to prevent repetitive strain injuries from building up

Why is it important to train with the correct **technique**?

* protection from environment
* self relegation of body temperature capabilities
* surface grip (spikes, studs)

Why should appropriate **clothing** and **footwear** be worn?

* some sports require protective clothing and appropriate footwear should be worn
* example - crash mat, shin pads, gloves, mouthguards

Why is **protective clothing/equipment** needed?

* during exercise it is important to replenish water stores frequently
* as the body functions slow as a result of dehydration a performer is at risk of not being able to cope with the environmental demands and make technical mistakes

Why should you stay **hydrated**?

you should use bracing where appropriate to prevent injuries to joints and soft tissues and to treat injuries

Why might **taping** be needed?

it keeps the blood flow elevated following the exercise giving the body a chance to deliver excess oxygen and being the process of CO2 and lactate removal

What is the effect of **cooling down**?

* stretching is beneficial to maintain the range of movements at a joint
* if overstretched or bouncing your stretches it can lead to sprains and strains

What is the effect of **stretching**?

it is appropriate for a performer to give their body appropriate rest between training sessions or competitions to give the body time to recover.

* example (non-strenuous aerobic or physical activity) - walking, swimming, yoga

What is active recovery?

Is the initial preparation before competitive season. For example regaining fitness.

What is pre-season?

Is the peak of the sport as it is where the most competitions take place and performers focus on improving their skills and maintaining fitness.

What is competitive season?

Is the closure of the season where performers transition into maitaining general fitness and giving the body time to recover.

What is post season?

Training for a marathon

Why would someone use altitude training?

The body compensates for lack of oxygen

What happens when someone trains at a high altitude?

* increase of red blood cell count/increase o2 carrying capacity
* performer at higher intensity aerobically
* decreased production of lactic acid
* faster recovery
* stronger respiratory muscles

Benefits of altitude training:

* expensive
* benefits are temporary
* altitude sickness (hypoxia)
* performance decreases whilst in higher altitude

Limitations of altitude training