Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

A+P and Exercise physiology > Preperation & Training Methods (1.2b) > Flashcards

Preperation & Training Methods (1.2b) Flashcards

1
Q

Define the princples of training

A

the rules that underping training programes designed to ensure safe and effective fitness adaption

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Define adaption

A

The physiological change in response to training for example increase red blood cell production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what is the acronym used for a making training plan

A

MR SPOV

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

the M in MRSPOV is….
this means…

A

moderation
correct balance of training to prevent overuse whilst ensuring progression

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

the R is MRSPOV stands for…
which means…

A

reversibility
training must be maintained to prevent deterioration in performance, through injury or off season losses are rapid in aerobic capacity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

the S in MRSPOV stands for…
means….

A

specificity
training should be relevant to the athlete and what they want to achieve
- sport
- to them
- energy system
- muscle fibre type
- movement pattern

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

the P in MRSPOV stands for…
this means…

A

progression
should plan for a gradual increase in training demads over time to ensure improvements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

the O in MRSPOV stands for…
and means…
what accronymn reminds you of the components that can be manipulated?

A

overload
planned increase of training intensity (above the performers comfort zone to place stress on the body to force adapation)
4 components can be manipulated (FITT)
- frequency
- intensity
- time
- type (method of training used)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

the V in MRSPOV stands for…
this means…

A

variance
programmes should be varied to maintain interest
- prevent boredom
- maintain motivation
- limit overuse injuries

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What should a training programme also include?

A
  • Test (use an appropriate evaluation test)
  • Warm up
  • Cool down
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

periodisation is….

A

dividing training into cycles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

the three types of cycles are…

A

mesocycles
macrocycles
microcycles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

each cycle has a specific…

A

goal and time frame

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

periodisation ensures a performer reaches…

A

their physiological peak at the right time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

periodisation ensures a performer avoids…

A

injury

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

periodisation ensures training is structured to give…

A

realistic goals and achieve them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

a macrocycle is…
and lasts over…
and is broken down into…

A

a long term goal
a year
mesocycles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

a mesocycle is…
and lasts over…

A

midterm plan
4 weeks to 4 months

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

a microcycle is…
and lasts…
and focuses on…

A

short term plan
1-3 weeks
specific aspects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

the three phases of training are..

A

preparatory phase
competition phase
transition phase

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what type of training is done in the preparatory phase?

A
  1. general conditioning and development of fitness
  2. sport specific training, high intensity and training volume
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what type of training is done in the competition phase?

A

performing refined skills and techniques, focuses on tactics and maintains fitness

training load reduces to taper for significant events

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what type of training is done in the transition phase?

A

active rest and recovery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

static strength is…

A

force is applied against a resistance without movement occurring

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

what type of muscle contraction is used for static strength?

A

isometric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

how do you test for static strength?

A

isometric squats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

dynamic strength is…

A

a force applied against a resistance with movement occurring

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

what type of muscle contraction is used for dynamic strength?

A

eccentric or concentric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

give a practical example of static strength…

A

a crucifix position on the rings in gymnastics

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

give a practical example of dynamic strength..

A

hop, step, jump phases of a triple jump

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

what is the test used for dynamic strength?

A

wingate cycle test

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

maximum strength is…

A

the ability to produce a maximal amount of force in a singular muscle contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

give a practical example of maximum strength…

A

deadlift in weightlifting

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

the disadvantages for the grip strength dynamometer test are…

A
  1. only the forearm muscles are tested
  2. not sport specific
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

the advantages for the grip strength dynamometer test are…

A
  1. simple
  2. inexpensive equipment
  3. reliable
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

what is the protocol for the grip strength dynamometer test?

A
  1. adjust grip for hand size and zero the dial
  2. straighten arm above head
  3. bring arm down to side and squeeze grip
  4. three attempts recorded for each hand
  5. compare result to normative data
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

what is the test for maximal strength?

A

1 rep max
or grip strength dynamometer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

explosive strength is….

A

the ability to produce a maximal amount of force in one or a series of rapid muscular contractions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

what type of muscle fibres does explosive strength use?

A

2b

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

give a practical example of explosive strength

A

high jump run up and take off

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

what is the test for explosive strength?

A

vertical jump

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

describe the protocol for the vertical jump test

A
  1. performer marks highest point reached with one arm stretched on jump board
  2. mark the highest point from vertical jump
  3. difference in resting and jump height compared with normative data
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

the advantages of the vertical jump test are…

A
  1. formula used to estimate power output
  2. simple/cheap minimal equipment
  3. can test yourself
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

the disadvantages of the vertical jump test are…

A
  1. only estimates strength in legs
  2. measure not isolated to one muscle group
  3. different techniques used, lacks consistency
  4. hard to time jump so mark might not be made at their highest point
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

strength endurance is…

A

the ability to sustain repeated muscular contractions over a period of time without tiring

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

strength endurance involves _____ force

A

sub maximal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

what muscle fibre type does strength endurance use?

A

2a

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

give a practical example of strength endurance

A

rowing

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

what is the test for strength endurance?

A

abdominal sit up test
press up test

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

describe the protocol for the abdominal curl test

A
  1. continuous sit ups until exhaustion
  2. in time with an audio cue, pace increases each minute
  3. test is over when they miss 2 consecutive sit ups or technique deteriorates
  4. stage and sit up recorded and compared to normative data
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

the advantages for the abdominal curl test are…

A
  1. simple and cheap
  2. good for large groups
  3. abdominal muscles can be isolated
  4. valid and reliable
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

the disadvantages for the abdominal curl test are…

A
  1. good technique is essential
  2. could strain spine
  3. limited by subject motivation
  4. not sport specific
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

what are the 6 factors that affect strength?

A

cross sectional area
fibre type
gender
age
training status
ergogenic aids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

how does cross sectional area affect strength?

A

the greater the cross sectional area of the muscle the greater the strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

how does fibre type affect strength?

A

if there is greater percentage of fast glycolytic and fast oxidative glycolytic person has a greater strength over a short time because they have large motor neurones forming motor units

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

how does gender affect strength?

A

males have higher muscle mass due to higher levels of testosterone so are stronger than women

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

how does age affect strength?

A

declines with age because there is a decreased efficiency of the neuromuscular system, elasticity and testosterone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

what age is peak strength reached for females?

A

16-25

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

what age is peak strength reached for males?

A

18-30

60
Q

what affect does training status have on strength?

A

increased weight training leads to increased strength

61
Q

atrophy starts…
and induces…

A

after 48 hours of inactivity
loss of muscle mass

62
Q

how do ergogenic aids affect strength?

A

they help increase strength

63
Q

how do you evaluate 1 rep max

A

choose an exercise and repeat at higher weight until only one rep achieved. divide rep weight by body weight which equates to a score to compare to normative data

64
Q

what are the advantages of one rep max testing?

A

direct measurement
easy procedure

65
Q

what test is used to evaluate maximal strength?

A

grip strength dynamometer

66
Q

what test is used to evaluate strength endurance?

A

uk abdominal curl test

67
Q

what test is used to evaluate explosive strength?

A

vertical jump test

68
Q

what is weight training?

A

involves using free weights or fixed weight machines to complete a series of resistance exercises

69
Q

maximum strength is most improved by using….

A

free standing weights

70
Q

what is a multi gym?

A

a fitness system that has multiple components offering a wide range of exercises

71
Q

what is plyometic training?
and what does it improve?

A

a series of high intensity, explosive exercises
it improve the speed at which a muscle shortens

72
Q

give practical examples of plymoteric exercises

A

hopping
bounding
jumping

73
Q

plyometrics improves what type of strength?

A

explosive

74
Q

what is circuit training?

A

involves a performing a set of exercises arranged in order to alternate the muscle group working

75
Q

what type of strength does circuit training improve?

A

strength endurance

76
Q

a specific strength programme should be done _______ times per week for at least ____ weeks

A

2-5
12

77
Q

how does strength training affect neural pathways?

A

increases recruitment of motor units and FG and FOG fibres

decreased inhibition of the stretch reflex

78
Q

how does strength training affect the musculoskeletal system?

A

muscle hypertrophy

increased number and side of contractile proteins and myofibrils

increased strength of connective tissue

79
Q

how does strength training affect metabolic functions?

A

increased energy stores in muscle

increased enzyme activity

increased buffering capacity

increased muscle mass

80
Q

what factors affect VO2 max?

A

age
gender
training
physiological make up

81
Q

how does age affect VO2 max?

A

it decreases by approximately 10% per decade after age 25

82
Q

how does gender affect VO2 max?

A

women have smaller VO2 max due to lack of body size and smaller heart

83
Q

how does training affect VO2 max?
why?

A

increases VO2 max due to cardiac hypertrophy

84
Q

how does physiological make up affect VO2 max?

A

increases VO2 max due to more efficient systems
genetics can account for half the variation in VO2 max

85
Q

what tests can be used to test VO2 max capacity?

A

multi strange fitness test
queens college step test
copper 12 min run
direct gas analysis

86
Q

what is continuous training?

A

steady state intensity work for a prolonged period of time

87
Q

continuous training can have bad effects such as…

A

overuse injuries
boring
time consuming

88
Q

what is HIIT training?

A

high intensity work in intervals followed by active recovery for 20-60mins

89
Q

training HR =

A

resting HR + %(HRmax - resting HR)

90
Q

the two types of flexibility are…

A

dynamic and static

91
Q

static flexibility can be broken down into 2 different types that are….

A

static active flexibility
static passive flexibility

92
Q

static passive flexibility is….

A

assistance from a partner to move the joint just beyond its range of motion

93
Q

static active flexibility is….

A

a voluntary contraction to move a joint just beyond its range of movement

94
Q

static flexibility is….

A

the range of motion about a joint without reference to speed of movement

95
Q

the two types of stretching routine are…

A

maintenance stretching
developmental stretching

96
Q

maintenance stretching is…

A

performed as part of a warm up to maintain current ROM and prepare for exercise

97
Q

developmental stretching is…

A

stretching designed to improve the ROM at a joint

98
Q

what is static stretching and what does it involve?

A

stretching while not moving
holding a muscle in the furthest point you can for up to 10-30 seconds

99
Q

there are 2 types of static stretching which are…

A

static active stretching
static passive stretching

100
Q

static active stretching involves a performer….

A

moving the joint into its fully stretched position without any assistance and holds for 10-30 seconds

101
Q

static passive stretching involves a performer…

A

moving the joint just beyond its point of resistance with assistance and holds for 10-30 seconds

102
Q

is isometric stretching active or passive?

and how long is it held?

A

passive
7-20 seconds

103
Q

what is dynamic stretching?

A

stretching that involves movement

104
Q

what is PNF stretching?

A

assisted flexibility training using passive and isometric techniques to inhibit the stretch reflux and get greater ROM

105
Q

what is ballistic stretching?

A

performing a stretch with a swinging or bouncing movements to use momentum to push a body part even further

106
Q

why is flexibility important?

A

•reduced risk of injury
•improved posture and alignment
•flexible muscles perform better
•improves ROM at joints

107
Q

dynamic flexibility is….

A

rang of motion about around a joint with reference to the speed of movement

108
Q

what is the method for direct gas analysis?

A
  1. performer cycles at increasing intensity until exhaustion
  2. breath directly into a mask where air is captured
  3. air collected is tested
109
Q

advantages of direct gas analysis are…

A
  1. direct measurement
  2. accurate and reliable
  3. can use different exercises e.g. running, cycling, rowing
110
Q

disadvantages of direct gas analysis are…

A
  1. maximal test to exhaustion
  2. not suitable for older people or ones with health problems
  3. requires specialist equipment
111
Q

what is the method for the Cooper 12 minute run?

A
  1. run as far as possible for 12 mins
  2. compare with normative data table
112
Q

advantages of the Cooper 12 minute run are…

A
  1. good for large groups
  2. can test yourself
  3. simple/cheap
113
Q

disadvantages of the Cooper 12 minute run are…

A
  1. only a prediction
  2. result affected by subject motivation
  3. not suitable for older people or ones with health problems
  4. not sport specific
114
Q

what is the method for the NCF multi-stage fitness test?

A
  1. set up 20m shuttle run
  2. play recording and performer runs in time with beats
  3. when 3 beats are missed performer is out
  4. compare result with normative data tables
115
Q

the advantages of the NCF multi stage fitness test are…

A
  1. good for large groups
  2. simple/cheap
  3. published table of VO2 max equivalents
116
Q

the disadvantages of the NCF multi stage fitness test are…

A
  1. only a prediction
  2. result affected by subject motivation
  3. not suitable for older people or ones with health conditions
  4. not sport specific
117
Q

what is the method for the Queens College step test?

A
  1. stepping on and off a box for 3 minute to the beat
  2. HR recovery used to predict results
118
Q

advantages of the Queens College step test are…

A
  1. sub maximal test
  2. simple/cheap
  3. HR easily monitored
  4. published table of data and simple VO2 max calculations
119
Q

disadvantages of the Queens College step test are…

A
  1. only a prediction
  2. HR recovery affected by lots of factors like food and prior exercise
  3. not sport specific
  4. shorter subjects may be at a disadvantage
120
Q

what are the 2 long term adaptions to the respiratory system caused by aerobic training?

A

respiratory muscles become stronger

surface area of alveoli increases

121
Q

what are 3 of the long term adaptions to the cardiovascular system caused by aerobic training?

A

any 3 from:
1. cardiac hypertrophy
2. increased elasticity of arterial walls
3. increased no. of red blood cells
4. increased blood plasma volume
5. increased capillarisation of alveoli and SO muscle fibres

122
Q

what are 3 of the long term adaptions to the musclo-skeletal system caused by aerobic training?

A

any 3 from:
1. SO muscle fibre hypertrophy
2. increased size and density of mitochondria
3. increased stores of myoglobin
4. increased store of glycogen & fats
5. FOG fibres become more aerobic
6. increased strength of connective tissue
7. increased thickness of articular cartilage
8. increased bone mineral density

123
Q

what are the 3 long term adaptions to metabolic function caused by aerobic training?

A

increased activity of aerobic enzymes
decreased fat mass
decreased insulin resistance

124
Q

what factors affect flexibility?

A
  1. type of joint
  2. length and elasticity of surrounding connective tissue
  3. gender
  4. age
125
Q

how does joint type affect flexibility?

A

a ball and socket joint has greater ROM than a hinge joint

126
Q

how does the length and elasticity of surrounding connective tissue affect flexibility?

A

the greater the length and elasticity of surrounding muscles, tendons and ligaments, the greater the ROM

127
Q

how does gender affect flexibility?

A

females and generally more flexible than men

128
Q

how does age affect flexibility?

A

flexibility is greatest in childhood and declines with age

129
Q

what are the methods for testing flexibility?

A

goniometry
and sit and reach test

130
Q

describe the protocol for goniometry

A
  1. head of goniometer placed on the axis of rotation of a joint and the arms extending along the articulating bones
  2. the difference in joint angle is taken from starting position to the full range of motion position
131
Q

the advantages for goniometry are…

A
  1. objective, valid and accurate
  2. any joint can be measured
  3. sport specific
132
Q

the disadvantages for goniometry are…

A
  1. can be difficult to locate axis of rotation around a joint
  2. training needed to accurately conduct the test
133
Q

describe the protocol for the sit and reach test

A
  1. sit and reach test box is placed against a wall
  2. participant removes shoes
  3. they sit with straight legs and feet flat against the box, slowly they reach as far forward on the box as possible
  4. hold full stretch position for 2 secs, best score from 3 attempts is recorded and compared to data tables
134
Q

the advantages for the sit and reach test are…

A
  1. easy and quick
  2. cheap equipment
  3. standardised data score
135
Q

the disadvantages for the sit and reach test are….

A

1, only measures back and hamstring flexibility
2. not joint specific
3. need to warm up and hold position for 2 seconds

136
Q

static stretches should be repeated…

A

3-6 times

137
Q

static stretches should be held for…

A

10-30 seconds

138
Q

how often should isometric stretching be done?

A

limit sessions to 1 hour in 36 hours

139
Q

why does isometric stretching create a greater stretch?

A

it overcomes the stretch reflex

140
Q

how is isometric stretching done?

A
  1. performer isometrically contracts muscles while holding in a stretch
  2. using assistance of partner/ apparatus to move into a static passive stretch for 7-20 seconds
  3. relax for 20 seconds then repeat
141
Q

why should isometric stretching not be done by under 16s?

A

carries a high risk of damaging tendons and connective tissue

142
Q

how is PNF stretching done?

A
  1. with assistance from a partner move joint just past point of resistance
  2. agonist isometrically contracts against partner
  3. the muscles relax and limb can move further
143
Q

a practical example of dynamic stretching is…

A

walking lunges

144
Q

a practical example of ballistic stretching is…

A

leg swings

145
Q

exercise can reduce the chance of cardiovascular diseases by…

A

30%

146
Q

exercise reduces cardiovascular disease due to these training effects…..

A
  1. decreased blood viscosity (preventing blood clots)
  2. increased coronary circulation
  3. decreased body fat (reducing strain on heart)
  4. cardiac hypertrophy - lowering HR
147
Q

exercise reduces the risk of respiratory diseases due to these training effects…

A
  1. increased air flow
  2. increased alveoli surface area
  3. decreased resting breathing rate
  4. increased respiratory muscle strength

A+P and Exercise physiology (15 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions