Explain strategies the coach of a team might employ to maximise recovery
opportunities during a match.
Time outs called to recover PC
stores
* Rolling substitutions to allow
recovery of energy stores
* Half time use of cooling aids to
enhance active recovery
* Use of active recovery at half time
* Massages at half time to speed up
Lactate removal
* Glycogen in form of drinks/gels sent
on to the pitch to maximise energy
stores
* Keeping possession or set plays to
allow extra recovery time
* Use of gamesmanship to buy time
Define the term ballistic stretching
The use of momentum of a body or limb to
force it beyond its normal range of motion
Explain the suitability of ballistic stretching for a high jumper.
Greater range of movement allows
better technique/take off
* It is a fast-dynamic movement which
is used in high jump
* Can be dangerous so athlete risks
injury if incorrectly done
* Enhances motor performance of
muscles which aids performance
* Improved tendon elasticity allows for
greater force production
Summarise four principles of training.
- Individual needs: a successful training
programme will meet individual needs which
are personal fitness needs based on age,
gender, fitness level and the sport for which
we are training. - Specificity: the principle of training that
states that sports training should be relevant
and appropriate to the sport for which the
individual is training in order to produce a
training effect. - Progressive overload: the need to increase
training demands on the body in order to
encourage it to adapt further. - Frequency Intensity Time and Type (FITT):
this describes how often you train, how hard
you train, how long you train for and which
method of training you select. - Overtraining: where a person trains too
much, too often or with too little time for
recovery between training sessions, risking
injury or illness or an imbalance between
training and recovery.
Using all four
FITT only
scores 1 mark - Reversibility: the reversibility principle
dictates that athletes lose the beneficial
effects of training when they stop working
out. Conversely, it also means that detraining
effects can be reversed when athletes resume
training
6 Describe five advantages of using free weights over machines.
Takes up less space
* Can be cheaper/more durable/less
maintenance
* Can be done in own home/outside
space or gym not needed
* Free weights tend to use multiple
muscle groups/joints which can
improve coordination as well as
muscle function.
* Free weights are adaptable to specific
movements in your sport
* Can use smaller increments
* Incorporates fixators/stabilising
muscle groups
* Challenges balance more
* Increased range of movement
planes/exercises
8 Outline the protocol for the Yo-Yo test.
Led by audio player
* Run to the other end before the beep
* Immediately return before next
signal
* 5/10 second recovery
* During recovery jog around cone and
back to start line
* If miss beep twice withdrawn from
test
* Diagram of course accepted for a
point
* Cones 20m apart/additional cones
2.5/5m apart (intermittent
endurance/recovery)
* Score is total distance covered
* athelets continues till exhaustion
Examine the suitability of fitness tests used to determine an athlete’s maximal
aerobic fitness
AO1:
* Gas analysis
* Multi stage fitness test
* YoYo test
* Step tests
* Cooper 12 min run
AO3:
An examination to include issues such as: validity, reliability, accuracy,
specificity, cost, practicability, adaptability, access, expertise, maximal v
submaximal
Using sporting examples, explain five benefits of circuit training to games players.
Can be adapted to suit needs of
games activities
* Work/rest periods can be adjusted to
mimic the game e.g. energy system
* Individual stations can include
specific skills linked to the sport
* Can target multiple components of
fitness needed in a game
* Can use time working, reps or type of
rest to determine intensity linked to a
specific sport
Gas analysis
- Excercise economy tested
- athlets measuring comp of air their exhaling by usuing mouthpiece to expire air into specialised bag
- componnst of bag then analysed = determine measures e.g VO2 max
Lactate threshold
- Occurence of lactate accum in blood + detrmines when anerobic excercise is occuring
- Perfromer increases intensity of excercise at diff stages untill exhausted
- blood samples taken at each stage + analysed fro blood lacate conc
- point of blood lacate accum then related to ecah stage
- sub aerobic fitness
Cooper 12 min run
- Performer runs around track for 12 mins aiming to cover as much dist as possibel
- warmup Partner keeping record of time + dist covered
Step test
- Performer keeps a steady pace of eitehri 24/22 steps a min whilst stepping up on box
- then stepping down from box
- continues for 3 mins
- once test over, HR recorded + compared to fitness index
- Max aerobic fitness
Cunnningham and Faulkner
- perfromer runs on treadmill at pace of 8mph at 20% incline intill exhaustion + can no longer continue
- warmup
- time take to reach exhasution recorded by partner
Margaria kalamen
- perfromer weighed
- A set of 12 steps is placed 6mm in front of perfromer
- perfromer sprins to the steps and aims to reach top of steps ASAP by stepping on 3rd, 6th and 9th step
- time taken from 3-9th step recorded
- Anaerobic capcity/power
illinois agility test
- tests anerobic capcity + agility
-perfromer completing 10mx5m course by follwing path around + between set of cones - perfromer begins test by lying on front, befor egetting up on shout of go and complting cpourse
- time taken to compleet course recorded
PNF (proprioceptive, neuromuscular, facilitation)
- aims to benfit from stage following isometric contrcation
- stimulates golgi tendon organ prevnting muscles from contracting in repsonse to any stretcg taht follows
- Muscles pasively stretcghed via external force from assitant
- Muscle then undergoes isometric contraction against a resistane while holding position
- Muscle then repeats passive stretching beyond original limit of ROM
Altitide training
- 2400m or more above sea level
- endurance athletes use
- Live high, Train low = excercise intenisty reduced when training at high altitidues
- At high altitide theres low ppo2 = neg impacts ability to transports O2 to excercising muscles
- to compensate athletes HR + ventilation elevated to increase trasnport of O2 more quickly to working muscles
- Lack of O2 causes body to produce more RBC which increase O2 efficeny transport around body = more Hb + more oxyHb
- This is acclimitsation can take uop to 4 weeks and can last fro 14 days to allow athletes to keep advanatge even when returned to sea level
- so athlets must time preoprly befroe comp f want to do this
- You can suffer from Acute Mountain Sickness at altitude of 2500m and higher
- Sleep can also be an issue at altitude
3 factors determininghorizontal displacement of a projectile at point of release
- Velocity
- Hight
- Angle
OF RELEASE
Physiological detriment
- Submaximal aerobic fitness
(aerobic capacity)= the ability to
maintain a high percentage of
𝑉̇O2 max for a prolonged
period of time.
- Submaximal aerobic fitness
- Maximal aerobic fitness
(aerobic power): the maximum
volume of oxygen that can be
utilized in one minute. This is
the upper limit of the aerobic
system (the person’s 𝑉̇O2
max). - Exercise economy: energy
required to maintain a
constant velocity of
movement. This is the ability
to transfer energy into
movement.
-Anaerobic capacity: the
amount of energy obtained
from anaerobic sources
(creatine phosphate
breakdown and anaerobic
glycolysis) in a single bout of
exercise. This is the greatest
amount of energy that can be
released from the anaerobic
system. There is only a limited
amount of energy that can be
produced anaerobically, when
it is used up the athlete must
slow down however it can be
(partially) replenished during
rest intervals or low-intensity
periods of a match. - Anaerobic power: the rate at
which energy is produced. This
is the fastest rate at which
energy (ATP) can be produced
anaerobically during an
activity. - Body composition: the amount
of weight you have to carry will
affect running performance
Somersualt
Performer over rotates
Moment of Inertia decreases /
distribution of mass is closer
to axis of rotation
Rotation speeds up / increase
in angular velocity
E.g. Tucking in arms / position
of head / hips
Performer under rotates
Moment of Inertia increases /
distribution of mass is further
from axis of rotation
Rotation slows/reduces
angular velocity
E.g. Performer opens out too
early / position of head / hips
magnus effect
- When an object spins the air molecules
in contact with it spin with it.
Air molecules collide with the airflow on
one side of the object
This causes a decrease in velocity and
a higher pressure on one side of the
ball
The pressure difference causes a
Magnus effect
This causes the tennis player to be able
to apply different types of spin to the
ball
Top spin will have low velocity/high
pressure above the ball so the Magnus
effect will be down.
Back spin will have high velocity /low
pressure above the ball so the Magnus
effect will be upwards
This can make it more difficult for the
opponent to return the ball.
Top spin drops more quickly so it is
harder for the opponent to return
Back spin hangs in the air longer,
giving time to approach the net.
