SPE revision unit 4

active recovery

working out that involves performing low-intensity exercises e.g, walking, yoga and swimming

ATP

energy molecule providing energy for most bodily functions especially muscle contraction enabling P.A

aerobic capacity

ability of heart, lungs and circulatory system to supply oxygen to working muscles

Aerobic Interval Training (AIT)

form of interval training incorporating longer work periods and rest periods

aerobic system

energy system that resynthesises ATP with oxygen in low-medium intensity longer than 90s

aerobic training zone

medium intensity training zone allowing for development of body’s circulatory system

anaerobic glycolysis

process of breaking down glycogen without oxygen via lactic acid system

anaerobic training zone

high intensity training zone which an athlete work above lactate threshold in intervals

ATP cycle

process that simultaneously releases energy captured in ATP

ATP-PC system

energy system resynthesises ATP anaerobically using maximum intensity lasting 0-15 seconds

Circuit training

type of training method with a variety of different activities performed consecutively 

Competition phase

set period of time within a macrocycle dedicated to maintaining and optimising athelte’s energy.

components of fitness

strength, power, aerobic capacity, agility, flexibility, speed, muscular endurance

compound exercise

an exercise targeting two or more muscle groups over multiple joints. 

conditioning phase

section within training devoted to targeting specific energy, fitness and skill objectives

continuous training

type of training performed at same intensity for an extended period of time without rest periods

three main energy systems used by the body

ATP-PC, lactic acid, aerobic glycolysis

fartlek training

form of continuous training enhancing aerobic capacity by having athletes vary intensity of exercise through increasing speed and resistance

flexibility training

type of training involving stretching muscles, tendons and ligaments

game analysis

observing, recording and analysing performance and skill data from selected game

HIIT

high intensity interval training alternates short, intense, unsustainable bursts of anaerobic zone exercises with short recovery

individuality

principle of training of personal needs, goals, fitness levels, motivation and skills of individual athletes considerations for training programs. 

inter vs. intra-session recovery

inter - recovery takes place between one training and another training session 

intra - recovery takes place within a single training session

interval training

training manipulating periods of work and rest to enhance specific component of fitness and targets particular energy system

isokinetic vs. isometric resistance training

isok - movement against resistance maintains constant speed e.g, stationary cycling

isom - muscle contraction is static e.g, plank

isotonic resistance training

muscle contraction has tension in muscle and movement across the joint e.g, bicep curl

lactate threshold training zone

specific zone the athlete training at or just under their lactate threshold

lactic acid system

energy system resynthesises ATP anaerobically for high intensity lasting 15-90s

LSD

long slow distance training performed at steady, low- moderate intensity over extended distance or duration

macrocycles

training period from beginning of preparatory training phase to end of transitioning phase within an annual plan

mesocycles 

training periods generally 4-6weeks with specific training focus

microcycles

training periods from 7-10days with specific training focus

muscular endurance

component of fitness and ability to sustain or repeat series of muscle contractions without fatigue

Passive flexibility training

flexibility training involving have another person stretch body parts and muscles through full range of motion e.g, hamstring stretch

passive recovery

recovery where body is inactive

plyometric training

type of resistance training involving rapid and concentric movements of muscle groups e.g, box jumps

pre-competition phase

set period of time within macrocycle dedicated to optimising athlete’s position or event specific energy fitness and skill levels

preparatory phase

set of period of time within macrocycle dedicated to increasing atlete’’s general level of fitness

progressive overload

principle of training stating training should be planned to ensure gradual increases in training load

recovery training zone

low intensity training zone allowing for recovery and adaptations of body’s structures following high intensity work

resistance training

type of training requiring athlete’s to work against something that resists the movement of the body e.g, pushup

specificity

principle of training stating type of exercise relevant to energy systems, specific movements, fitness requirements of P.A

sprint interval training

form of interval training alternating periods of high intense sprints with rest periods

tapering

gradual reduction of work volume/intensity of training leading to major competition

tempo training

type of continuous training performed under an athlete’s lactate threshold

training load

combination of work volume and intensity general measure of difficulty of training

training methods

continuous, resistance, interval, flexibility and circuit training

training phases

preparatory, pre-competition, competition and transition phase

three phases of training session

warm up, conditioning and cool down phase

define RAMP

specific warm up technique - raise, activate, mobilise, potentiate

VO2 max

measure of an individual maximum oxygen consumption in intense PA