How can exercise assessment and prescription be personalised?
The assessment of an individual’s medical history, risk factors and current health status to identify any potential issues that could impact their ability to safely participate in exercise
What is health screening?
Anaerobic training, aerobic training, flexibility training, strength training and skill and tactical development
What are types of training?
Protective equipment, general equipment, rules for safety, apparel, environmental hazards and illnesses.
What are the health and safety considerations of a training session?
One of the major groups of nutrients needed by the body for energy production, immune function, blood clotting, growth, bone health and fluid balance among other functions.
What are micronutrients?
The ability of a body or object to maintain balance and resist movements to ensure control during dynamic or static activities
What is stability?
An individual who engages in physical activity for enjoyment, health or fitness rather than for competitive purposes
What is a recreational participant?
Specific points of intensity during exercise that, when surpassed, lead to significant physiological adaptations, propelling an individual to a new level of fitness
What are training thresholds?
Normally carried out during and after the cool-down and involves coaches and players reporting on the value of the session.
What is the athlete reflection or coach evaluation?
A technique used to maximise the body’s storage of glycogen in preparation for a high- intensity endurance activity of more than 90 minutes
What is carb loading?
Maintain muscle length and flexibility, reduce the chance of tightness, promote muscle relaxation, increase blood flow to muscles, remove waste products like lactic acid, improve flexibility and reduce the risk of injuries
What are the benefits of stretching?
Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition
What are health related components of fitness?
Reduce the risk of injury or soreness by increasing joint mobility and muscle stretch, increase body temperature, mentally prepare the athlete for training and stimulate the cardiorespiratory system
What is the purpose of a warm up?
This phase is one of physical and mental recovery from training and competition, providing time for general refreshment and allowing both mental and physical abilities to recuperate
What is the off season?
A mineral naturally present in many foods and contributes to producing haemoglobin, responsible for carrying oxygen to working muscles
What is iron?
The use of cooling to treat injury or quicken recovery from performances, particularly those that involve collisions and/or sustained intensity
What is cryotherapy?
Establishing a starting point, identifying goals, personalisation, progress monitoring and injury prevention
What are reasons for exercise assessment for recreational participants?
Contract slowly and for long periods of time, they are recruited for endurance-type activities such as marathons
What are slow twitch muscle fibres?
Short training cycles containing specific details and usually cover a period of about 7–10 days
What is a microcycle?
Benefits include a decrease in fatigue, improved performance in high-intensity, short-duration events, assists in muscle hypertrophy, as well as a faster recovery by reducing muscle inflammation and damage
What is creatine supplementation?
Slow, deep breaths to activate the parasympathetic nervous system to promote relaxation, improve oxygen flow to muscles, aiding recovery
What are deep breathing exercises?
To measure an individual's peak anaerobic power, anaerobic capacity and rate of fatigue during a 30-second maximal-effort sprint
What is the Wingate test?
Prevents monotony and enhances training effectiveness, alternating aerobic activities or varying strength equipment and session types, reduces burnout
What is variety?
Refers to a general level of stress that is characteristic of each individual
What is trait anxiety?
Going to bed and waking up at the same time each day, aiming for 8–10 hours of sleep per night and more if training increases, optimising the sleep environment (dark room, eye masks, cool temperature, quietness, comfortable bedding), and avoiding screens as the blue light can suppress melatonin production
What are sleep guidelines?
Keep a streamlined position, keep arms and legs close to the centre of the body, tight kick with legs close together and turn the head to the side and not too far out of the water when you breathe
What is reducing drag?