Prep & training methods maintaining physical activity and performance and

3 stages of a warm up

• 1- Pulse raiser

• 2- Stretching

• 3- Sport specific- movement patterns (mimics game government)

Benefits of pulse raiser

• increases blood flow to muscle

• increases muscle temp

• increases oxygen delivery to muscles

• increases speed of muscle contractions

• increases production of synovial fluid

2 types of stretching

Static: active (working on only 1 muscle), passive (using an external force to stretch muscle)

Ballistic: bouncing, swinging- to increase flexibility- gymnasts use this

Benefits of stretching

• increases elasticity of muscle tissue

• reduces possibility of injury

Benefits of sport specific warm ups

• helps rehearse movement

• competition intensity

• speed up reactions decision making

• psych prep/ mental rehearsal or reduces stress

2 categories of cool down

low intensity exercise- gradually lowering heart and breathing rate

stretching- stretches muscle and gradually lowers muscle temp

Benefits of low intensity exercise

• maintains blood flow

• maintains oxygen transport

• flushes muscles with oxygenated blood

• prevents blood pooling

Benefits of stretching

• realigns muscle fibres

• removes waste products

• limits delayed onset of muscle soreness

what does F mean in FITT

Frequency- number of training session you do each week

what does I mean in FITT

Intensity- level of intensity a performer works at during a training session (threshold training).

what does T mean in FITT

Time- the amount of time the training takes which must account for the intensity in order to be effective

what does T mean in FITT

type- type of training needs to suit the component of fitness that needs improving

What does S mean in SPORT

Specific- relevant to the sport

What does PO mean in SPORT

Progressive Overload- gradually training harder as that’s the only way you’ll improve

What does R mean for reversibility

Reversibility- performance gets worse if training stops or decreases in intensity

What does R mean in SPORT

Recover- has to be 3.1 to be successful

Features of continuous training

• develops aerobic power by low intensity exercise for long time periods without rest intervals

• improves cardiovascular and respiratory system

• its cheap but can be boring and not sport specific

Features of fartlek training

• pace of training differs- uses aerobic and anaerobic system.

• more demanding and improves athletes stamina

• sessions last for 40 mins with low and high intensity.

• good for athletes where demands of game are changing

• enhances athletes vo2 max

Features of interval training

• improves anaerobic power 

• periods of high intensity exercise followed by rest periods. 

Features of circuit training

• performs series of exercises at different stations.

• each station should not work the same body part continuously to help recovery

• can make it sport specific by adapting the exercises

features of weight training

• using external resistance to strengthen muscles by free weights or fixed weight machines. 

• strengthens athletes muscles and power 

• uses anaerobic system

What is periodisation

• dividing years into blocks or sections when specific training occurs

• Blocks referred to as cycles “macro, meso, micro”

What is macro cycle

Long term performance goal- made up of 3 periods

• Preparation period- general conditioning and developing fitness levels

• Competition period- performer refined skills and maintains fitness levels

• Transition period- rest and recovery

What is meso cycle

• 4-12 week training period with certain focus

• may have component of fitness as focus

What is micro cycle

• 1 week of few days of training

• Performer can achieve a short term goal

• performer repeates during meso cycle

What is tapering

• reducing volume of tramping before big competition couple days before

• Allows peaking

1st stage of PNF

• Passive stretch for 30 secs of targeted muscle

• Causes muscle spindles to be activated- detect how far and fast a muscle is being stretched

• if muscle is overstretching, it will produce stretch reflect

• Makes muscle contract to avoid over-stretching

2nd stage of PNF

• muscle is isometrically contracted- activates Golgi tendons Due to increased tension in muscle

• sends signal to override muscle spindles delaying stretch reflex

3rd stage PNF

• contracted muscle is relaxed and can be taken further when head in passive stretch

• Autogeni inhibition (sudden relation of muscle, allows muscle to stretch further)

Cons of PNF

• only focuses on flexibility- doesn’t develop any other fitness components

• if done too close to a competitions can reduce power in muscles