btec sport mind map

btec sport mind map

1. flexibility

   • Ballistic stretching- Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. Static Active stretching- active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.
     • Static Active stretching- active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.
       • Dynamic stretching- Proprioceptive Neuromuscular Facilitation is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

2. principles of training

   • Frequency- refers to the number of times exercise is undertaken each week. It is recommended that each exerciser should have rest every week. But everyone should have at least 30 minutes’ sessions a week 3 times.
     • Intensity- is how hard the exercise is. While it is important for us to exercise at least three times a week, another important factor is the intensity at which we work at.
       • Intensity- is how hard the exercise is. While it is important for us to exercise at least three times a week, another important factor is the intensity at which we work at.
         • Time- refers to how long each exercise session lasts. It is important that we remain in the target zone for a minimum of 20 minutes to see improvements.
           • Type refers to the nature of the exercise that the performer completes. In order to keep training interesting and the performer motivated, it is essential that the type of training is varied, so that the performer does not complete the same activities every training session. For example, a long-distance runner may train on a track, run up and down hills, or train on the road.
             • Specificity, and individual differences and needs Specificity, and individual differences and needs means focusing training on activities relevant to an individual’s sporting goals and needs. To train for a particular sport or event, it is important that we apply appropriate training methods because each sport has its own specific requirements. Training programmes should include all the specific actions and skills that are used in the sport or event, and it is important that they are performed at game or event speed during training. Gymnasts and swimmers need to train differently, as do players of the same sport if they play in different positions. When we plan a personal exercise programme, it is essential that we take the individual needs of the performer into account, so that they are appropriately challenged. A first-time marathon runner would not benefit from using a training plan designed for an elite marathon runner, for example, because their fitness levels would not be high .
               • Progressive overload Progressive overload is about training at an appropriate intensity and gradually increasing the amount of stress we place on our bodies in order for fitness gains to occur. It means working above our minimum threshold of training (the minimum amount required to make fitness gains) and below our maximum threshold of training, in order to make fitness gains without risking injury. It does not mean training too hard or too much. For example, a sportsperson looking to improve their muscular strength would need to gradually increase the amount of weight they lift in order to encourage the muscles to adapt to lifting heavier weights, therefore, increasing muscle growth.
                 • adaptatiOn By ensuring that you progressively overload your body during training you are encouraging it to adapt to the new stresses being placed upon it and it becomes stronger or faster than it was as a result. Adaptation occurs in the recovery period after a training session.
                   • Reversibility Our bodies need to be placed under stress in order to improve. If our bodies are not challenged, any strength, tone, or skill gains that have previously been made will be reversed. Our bodies lose any gains made as a result of training three times faster than the gains were made. It really is ‘use it or lose it’, so it is important not to get injured or become demotivated
                     • variaTion It is really important to vary a training programme so that you don’t get bored and you continue to enjoy your exercise session
                       • Rest & Recovery Overtraining occurs when the intensity of exercise exceeds the body’s ability to recover. A performer who has overtrained will cease to make progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but runners and other athletes also experience it. It is important to remember that our bodies require time to rest and recover after exercise, so there is time for adaptation to take place. Even top-class athletes need to build rest and recovery time into their training programmes!