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PE Physiology > Preparation and training methods > Flashcards

Preparation and training methods Flashcards

1
Q

What is PERIODISATION ?

A

the ORGANISED DIVISION of training into blocks, each with a GOAL and TIME-FRAME

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2
Q

What is a MACRO-CYCLE ?

A

a LONG-TERM training plan, typically over ONE YEAR, to achieve a long-term goal

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3
Q

What is a MESO-CYCLE ?

A

a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal

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4
Q

What is a MICRO-CYCLE ?

A

a SHORT-TERM training plan, typically ONE WEEK, to achieve a short-term goal

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5
Q

What is TAPERING ?

A

MAINTAINING the INTENSITY but DECREASING the VOLUME of training by ONE THIRD to prepare for competition

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6
Q

What happens in PREPARATORY PHASE 1 ?

A
  • off-season
  • aerobic training
  • S & C
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7
Q

What happens in the PREPARATORY PHASE 2 ?

A
  • pre-season
  • sport-specific fitness
  • training volume reduced
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8
Q

What happens in the COMPETITIVE PHASE 3 ?

A
  • training load reduces
  • lower intensity
  • tactics
  • game-play
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9
Q

What happens in the COMPETITIVE PHASE 4 ?

A
  • tapering

- training load gradually reduced

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10
Q

What happens in the TRANSITION PHASE ?

A
  • low-intensity aerobic work
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11
Q

What is AEROBIC CAPACITY ?

A

the ability of the body to INSPIRE, TRANSPORT and UTILISE oxygen to perform SUSTAINED periods of aerobic activity

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12
Q

What is VO2 MAX ?

A

MAXIMUM VOLUME of oxygen inspired, transported and utilised PER MINUTE during EXHAUSTIVE EXERCISE

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13
Q

What is VO2 max measured in ?

A

millilitres per kilogram per minute (ml/kg/min)

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14
Q

What are the 4 factors that affect VO2 max ?

A
  • physiological make-up
  • age
  • gender
  • training
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15
Q

How does PHYSIOLOGICAL MAKE-UP affect VO2 max ?

A
  • size of lungs / cardiac muscle
  • size of left ventricle (increase SV)
  • capillarisation (increase surface area for gaseous exchange)
  • SO fibres
  • body fat
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16
Q

How does AGE affect VO2 max ?

A
  • VO2 max declines after 20 years
  • 1% per year
  • lower elasticity in heart / blood vessels
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17
Q

How does GENDER affect VO2 max ?

A
  • females have 15-30% lower VO2 max
  • females have more body fat
  • smaller lung volume
  • lower hr levels
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18
Q

How does TRAINING affect VO2 max ?

A
  • aerobic training increases capacity

- training causes adaptations

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19
Q

What is CAPILLARISATION ?

A

the FORMATION and DEVELOPMENT of a network of capillaries to a part of the body, INCREASED through AEROBIC TRAINING

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20
Q

What is OBLA ?

A

ONSET of BLOOD LACTATE ACID

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21
Q

What are the 4 tests for AEROBIC CAPACITY ?

A
  • direct gas analysis
  • cooper 12-minute run
  • Queen’s college step test
  • multi-stage fitness test
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22
Q

What is the DIRECT GAS ANALYSIS ?

- test for aerobic capacity

A
  • continuous exercise
  • progressive intensity
  • treadmill / bike / gas mask / flow metre / gas analyser
  • measures concentration of O2 and CO2 in INSPIRED and EXPIRED air
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23
Q

What are the ADVANTAGES of direct gas analysis ?

A
  • direct objective measurement
  • accurate
  • can be done of different sports
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24
Q

What are the DISADVANTAGES of direct gas analysis ?

A
  • cannot be used with elderly
  • cannot be used with health conditions
  • specialist equipment
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25
Q

What is the COPPER 12-MINUTE RUN ?

A
  • continuous running
  • 400m
  • total distance is recorded
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26
Q

What are the ADVANTAGES of the cooper 12-minute run ?

A
  • large groups
  • simple and cheap
  • published tables of normative data
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27
Q

What are the DISADVANTAGES of the cooper 12-minute run ?

A
  • not a measurement
  • elderly
  • health conditions
  • not sport specific
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28
Q

What is the QUEEN’S COLLEGE STEP TEST ?

A
  • box 41.3cm high
  • 24 steps/ min (men)
  • 22 steps/min (women)
  • HR taken for 5 secs after for 15 secs
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29
Q

What are the ADVANTAGES of the queen’s college step test ?

A
  • simple and cheap
  • HR easily monitored
  • published tables of normative data
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30
Q

What are the DISADVANTAGES of the queen’s college step test ?

A
  • not a measurement

- not sport specific

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31
Q

What is the NCF MULTI-STAGE FITNESS TEST ?

A
  • continuous 20m shuttle

- progressive intensities

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32
Q

What are the ADVANTAGES of the NCF multi-stage fitness test ?

A
  • large groups
  • simple and cheap
  • published tables of VO2 max equivalent
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33
Q

What are the DISADVANTAGES of the NCF multi-stage fitness test ?

A
  • not a measurement
  • elderly
  • health conditions
  • not sport specific
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34
Q

What is KARVONEN’S PRINCIPLE ?

A

training HR = resting HR + %(HRmax - resting HR)

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35
Q

What is CONTINUOUS TRAINING ?

A

steady-state low-moderate intensity work for a prolonged period of time

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36
Q

What is the INTENSITY of continuous training ?

A

60 - 80% of HRmax

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37
Q

What is the DURATION of continuous training ?

A

20 - 80 mins

38
Q

What are the ADVANTAGES of continuous training ?

A
  • improve aerobic capacity

- little equipment

39
Q

What are the DISADVANTAGES of continuous training ?

A
  • boring

- not sport specific

40
Q

What is HIIT ?

A

repeated bouts of high-intensity work followed by varied recovery times

41
Q

What is the INTENSITY of HIIT ? (work intervals)

A

80 - 95% of HRmax

42
Q

What is the DURATION of HIIT ? (work intervals)

A

5 secs - 8 mins

43
Q

What is the INTENSITY of HIIT ? (rest intervals)

A

40 - 50% HRmax

44
Q

What is the DURATION of HIIT ? (rest intervals)

A

equal to the work intervals (1:1 work to relief)

45
Q

AEROBIC TRAINING : RESPIRATORY SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • stronger respiratory muscles = increased lung volume & decreased respiratory fatigue
  • increased SA alveoli = increased external gaseous exchange
46
Q

AEROBIC TRAINING : CARDIOVASCULAR SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • cardiac hypertrophy = increased SV = decreased resting HR
  • increased elasticity of arterial walls = efficient vascular shunt = increased vasodialation
  • increased RBC and HB count
  • capillarisation
47
Q

AEROBIC TRAINING : MUSCULO-SKELETAL SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • SO MF hypertrophy = aerobic energy production
  • size and density of mitochondria = utilisation of O2
  • store of Mb and glycogen
  • connective tissue
48
Q

AEROBIC TRAINING : METABOLIC SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • increase in mitochondria = increased metabolism
  • decreased fat mass = increased lean mass
  • decrease insulin resistance = maintains blood glucose levels
49
Q

What is STATIC STRENGTH ?

A
  • against a resistance
  • no movement
  • isometric contractions = no muscle length change
50
Q

Give an example of static strength

A

handstand on the floor

51
Q

What is DYNAMIC STRENGTH ?

A
  • force applied to a resistance
  • eccentric or concentric
  • power output - combination of speed and strength
52
Q

Give an example of dynamic strength ?

A

hop, step, jump phase in triple jump

53
Q

What is MAXIMUM STRENGTH ?

A
  • maximal amount of force
  • singular muscle contraction
  • one rep max
54
Q

Give an example of maximum strength

A

Olympic weightlifter performing deadlift

55
Q

What is EXPLOSIVE STRENGTH ?

A
  • series of rapid muscular contractions
  • muscle is stretched before conc. contracting
  • elastic recoil increased force of contraction
56
Q

Give an example of explosive strength

A

sprinter

57
Q

What is STRENGTH ENDURANCE ?

A
  • sustain repeated muscular contractions
  • withstand fatigue
  • extended period of time
58
Q

Give an example of explosive strength

A

wrestling

59
Q

What are the 4 AFFECTING FACTORS of strength ?

A
  • cross-section area
  • fibre type
  • gender
  • age
60
Q

How does the CROSS-SECTION AREA affect strength ?

A
  • greater the section greater the strength

- 16-30N per cm of muscle cross section

61
Q

How does FIBRE TYPE affect strength ?

A
  • FO and FOG = strength

- large number of motor neurons forming large motor units

62
Q

How does GENDER affect strength ?

A
  • males have more strength
  • high muscle mass and cross-sectional area
  • more testosterone
63
Q

How does AGE affect strength ?

A
  • females = 16-25
  • males = 18-30
  • efficiency of neuromuscular system and elasticity
64
Q

What is the average vertical jump score for 16-19

A 
females = 36 - 46 cm
males = 40 - 49 cm
65
Q

What is the ONE REP MAX TEST ?

A

MAXIMUM STRENGTH
- specific piece of gym equipment

  • increase weight until one rep can be completed
  • full recovery between reps
66
Q

What are the STRENGTHS of the one rep max test ?

A
  • direct objective measure
  • easy procedure
  • most muscle groups can be tested
67
Q

What are the WEAKNESSES of the one rep max test ?

A
  • trail and error = fatigue
  • good technique
  • potential for injury
68
Q

What is the GRIP STRENGTH DYNAMOMETER ?

A

MAXIMUM STRENGTH
- hold the dynamometer with a straight arm above head

  • arm brought down as grip is squeezed
69
Q

What are the STRENGTHS of the grip strength dynamometer ?

A
  • simple objective measure
  • cheap
  • highly reliable
70
Q

What are the WEAKNESSES of the grip strength dynamometer ?

A
  • only measure forearm

- not sport-specific

71
Q

What is the UK ABDOMINAL CURL TEST ?

A

STRENGTH ENDURANCE
- progressive intensity to exhaustion

  • timed to an auto-cue
  • stage and sit-up # given
72
Q

What are the STRENGTH of the uk abdominal curl test ?

A
  • large groups
  • simple and cheap
  • isolates abs
  • valid and reliable
73
Q

What are the WEAKNESSES of the uk abdominal test ?

A

WEAKNESSES of the uk abdominal test ?

  • good technique
  • strain on lower spine
  • limited to subject motivation
  • not sport-specific
74
Q

What is the VERTICAL JUMP TEST ?

A

EXPLOSIVE STRENGTH
- wall-mounted vertical jump board

  • highest point reached with arm outstretched
  • difference between resting and jumping score
75
Q

What are the STRENGTHS of the vertical jump test ?

A
  • easy
  • minimal equipment
  • administered by pp
76
Q

What are the WEAKNESSES of the vertical jump test ?

A
  • not isolated to one muscle group

- isolated to legs

77
Q

What are the PRINCIPLES OF TRAINING ?

A

Specificity
Progressive - Overload

Reversibility
Variance
Moderation

78
Q

What is SPECIFICITY ?

A

training should be relevant and appropriate for the individual

79
Q

What is PROGRESSION ?

A

demand should gradually increase over time to ensure the performer adapts and improves

80
Q

What is OVERLOAD ?

A

training should be above the performer’s comfort zone to ensure the body adapts

81
Q

What are the four components of overload ?

A

Frequency
Intensity
Time
Type

82
Q

What is VARIANCE ?

A

training should have a variety of exercises to prevent the performer from becoming bored

83
Q

What is MODERATION ?

A

training should be intense enough for adaptations to occur but not too intense that overuse occurs

84
Q

What is REVERSIBILITY ?

A

training must be maintained to prevent deterioration

85
Q

What are the types of training for STRENGTH ?

A
  • weight training
  • multi-gym
  • plyometric training
  • circuit and interval training
86
Q

What is WEIGHT TRAINING ?

A
  • free standing weights
  • high resistance, low reps = muscle size / strength
  • maximum strength
87
Q

What are the ADVANTAGES of weight training ?

A
  • specific to muscle groups
  • maintains posture and alignment
  • can be adjusted to sport and type of strength
88
Q

What are the DISADVANTAGES of weight training ?

A
  • potentially dangerous

- ‘spotter’ required

89
Q

What is MULTI-GYM TRAINING ?

A
  • multiple components
  • wide range of exercises
  • adjustable weight
90
Q

What are the ADVANTAGES of multi-gym ?

A
  • space efficient
  • safe
  • total body workout
  • suit strength requirements
91
Q

What are the DISADVANTAGES of multi-gym ?

A
  • exercises are generic

- hard to suit specific movements in certain sporting actions

PE Physiology (8 decks)

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