What is the difference between validity and reliability?
Validity - Test measures what it is supposed to measure
Reliability - results can be replicated with the same method
How does a warm-up reduce the risk of injury?
- Increases flexibility of muscle tissue
- Releasing synovial fluid to increase elasticity of muscle tissue
- Increasing body and muscle temp
How does a warm-up lead to an improved performance?
- Better oxygen delivery via vasodilation to muscles leads to increased respiration
- Better range of movement
- Practising relevant skills
- Reduces stress or anxiety
How would you ensure specificity in training?
- Same energy system
- Same muscles/muscle fibre type
- Similar skills/movements
- Similar intensity
- Similar duration/time
What is periodisation?
- Training sessions should change to bring about improved performance based on when competition occurs
- Involves a preparation phase, comp phase and active rest phase
What is tapering?
Reducing training prior to competition
Describe the 3 cycles periodisation can be split into
- Macro - long term goals (months/yrs)
- Meso - block of weekly training sessions grouped together (4-12 weeks) eg developing speed
- Micro - a number of individual training sessions (5-10 days) eg Monday is strength and conditioning, Tuesday is speed etc.
What are the positives and negatives of interval training?
+ Combines high intensity and recovery
+ Also stresses aerobic system
+ HIIT is adaptable, work:rest ratio can be altered
+ HIIT is time efficient
Ddv:
- High intensity work increases the risk of injury
- Other training methods may be more suitable
What are the positives and negatives of fartlek training?
+ Suits games players
+ Avoids tedium
+ Develops aerobic and anaerobic fitness
Negatives:
- Not suitable for beginners
- Increased risk of injury
How can weight training be trained differently?
- Develops strength and power at 60-80% of a performers 1 rep max
- Develops muscular endurance at 50-60% of a performers one rep max
