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Pe > Preparation And Training Methods✅ > Flashcards

Preparation And Training Methods✅ Flashcards

1
Q

What are the 6 components of a training method

A

Specificity
Progression
Overload
Variance
Moderation
Reversibility

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2
Q

Describe specificity and progression in a training program

A

Specificity: geared towards demand of activity eg certain muscles of fitness component used, age ability current fitness level

Progression: bodies adapt so training gradually increases over time

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3
Q

Describe overload and variance of a training program

A

Variance: to make body adapt, long period of training required= boredom an issue

Overload: to make body adapt, must be made to work harder then normal

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4
Q

Describe moderation and reversibility in a training program

A

Moderation: although overload body, caution required to not overload it to much so no injuries

Reversibility: fitness level drop when inactivity occurs, so avoid long periods of time of inactivity

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5
Q

What are the 3 cycles of a training program

A

Macro cycle
Meso cycle
Micro cycle

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6
Q

Describe what macro meso and micro cycles are

A

Macro: whole training program often calendar year, provides overview of training regimen

Meso: often 4-6 weeks, involve developing particular component of fitness, often 6 Meso cycles

Micro: typically a week, can be similar or different week to week, could vary intensity duration etc or same exercises

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7
Q

What is the prep 1 and prep 2 phase, when is it and what happens

A

Prep 1: during off season: general conditioning, aerobic and mobility, S and C

Prep 2: pre season: training intensity increases, sport specific fitness, training volumes reduces more comp specific training

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8
Q

What is comp 3 and comp 4 phase, when is it and what happens

A

Comp 3: during season: training load reduces allowing adequate rest, focus on strategy tactics etc

Comp 4: 2-3 weeks prior before main event: tapering (maintaining intensity but decreasing volume by a third)

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9
Q

What happens during the transition phase, when is it

A

After season, before start of new season: active rest or low intensity aerobic work

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10
Q

What factors affect VO2 max the efffect and why

A

Physiological make up: greater the efficiency of body stakes to transport and utilize O2=higher VO2 max
: stronger respiratory muscles, larger heart, higher SV, increased RBC and capillaries, SO Fibres= higher VO2 max

Age: from age 20 VO2 max drops by 1% each year
: efficiency lost in elasticity of heart, blood vessels and lung tissue= lower VO2 max

Gender: females lower then males
: females have higher body fat, smaller lung volumes, lower haemoglobin levels= lower VO2 max

Training: aerobic training increases VO2 max up to 20%
: aerobic training causes long term adaptations to heart lung and blood= higher VO2 max

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11
Q

Evaluate the direct gas analysis method of VO2 max

A

Direct gas analysis: expired air captured, results graphed and calculated
ADV: direct measurement, accurate and reliable, uses different exercises
DIS: max test to exhaustion, not suitable for older people, specialist equipment needed

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12
Q

Evaluate the Cooper 12 min run method of VO2 max

A

Run as far as possible in 12 minutes
ADV: good for large groups, test yourself, simple/ cheap

DIS: only a prediction, result subjected by motivation, not sport specific, not suitable for older people

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13
Q

Evaluate the NCF multi stage fitness test method for VO2 max

A

20M progressive shuttle run
ADV: good for large groups, simple/cheap, published table of VO2 max equivalents

DIS: only a prediction, result affected by subject motivation, not suitable for older people, not sport specific

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14
Q

Schlage the Queens College step test method for VO2 max

A

Stepping on and off box for 3 mins. HR recovery used to predict results
ADV: sub-max test, simple/cheap, HR easily monitored, published table of data and simple VO2 max calculations

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15
Q

For maximum training what should
Be your heart rate

A

90-100% 180 for 20 year olds decreases by 9 per 10 years

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16
Q

For hard training what should be heart rate

A

80-90% 160 for 20 year olds

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17
Q

For moderate training what should be your heart rate

A

70-80% 140 for 20YO

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18
Q

For light training what should your heart rate be

A

60-70% 120 for 20 YO

19
Q

For very light training what should be your heart rate

A

50-60% 100 for 20 YO

20
Q

How do you calculate HRmax and training HR

A

Max HR= 220- age
Training HR= resting HR X %(HRmax - resting HR)

21
Q

Describe continuous training

A

Intensity: low- moderate 60-80% max HR
Duration: 20-80mins
Intensity of recovery: none
Example: jogging, swimming or cycling
Type of athlete suited to: endurance athletes

22
Q

Describe High intensity interval training

A

Intensity:high 80-95% max HR
Duration:5-8 seconds, repeated bouts of high intensity work overall 20-60mins
Intensity of recovery: 40-50% of max HR
Example: cycling, running, cross training
Type of athlete suited to: modified to most athletes

23
Q

What are the adaptations of the respiratory system and functional effect

A

Respiratory muscles become stronger: increased efficiency of mechanics of breathing, increased max exercise lung volume, decreased respiratory fatigue

SA of alveoli increases: increased external gaseous exchange

24
Q

What are the overall effect of respiratory system

A

Increased volume of O2 diffused into blood, reduced onset of fatigue, delayed OBLA, increased intensity and duration of performance, decreased BR at rest and sub max exercise, easier to perform exercise

25
Q

Describe the adaptations and effect of cardiovascular system

A

Cardiac hypertrophy: increased SV at rest and during exercise, increased CO as bradycardia decreased HR recovery and increased filling capacity and force of ventricular contraction

Increased elasticity of arterial walls: increased vascular shunt efficiency and decreased resting BP

Increased number of RBC/haemoglobin volume: increase in O2 carrying capacity, increased gaseous exchange

Increased blood plasma volume: lower blood viscosity aids blood flow and venous return

Increased capillarisation of alveoli and SO muscle tissue Fibres: increases SA for blood flow, increased gaseous exchange, decreased distance for diffusion

26
Q

What is the overall effect of the cardiovascular system adaptations

A

Increases blood flow and O2 transport to muscles
Decreased BP
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA
Increased intensity and duration of performance
Lower risk of coronary heart disease

27
Q

What are the adaptations of the musculoskeletal system

A

SO muscle fibre hypertrophy: increased potential for aerobic energy production, increased strength, decreased energy cost which delays fatigue

Increased size and density of mitochondria: increased utilization of O2, increased aerobic energy production, increased metabolism of fats

Increased stores of myoglobin: increased storage and transport of O2 to mitochondria

Increased stores of glycogen and fats: increased aerobic energy fuels, increased duration of performance

FOG Fibres become more aerobic: increased aerobic energy production, fuel and O2 utilization

Increased strength of connective tissue: tendons and ligaments strengthen, increased joint stability, decreased risk of injury

Increased thickness of articulate cartilage: increased synovial fluid production

Increased bone mineral density: increased calcium absorption, increased bone strength, decreased risk of injury

28
Q

What is the overall effect of musculoskeletal system adaptations

A

Increased capacity of aerobic energy production, increased joint stability, increased metabolic rate, decreased risk of injury, easier to perform exercise, reduced onset of fatigue, delayed OBLA, increased intensity and duration of performance

29
Q

Describe the adaptations of metabolic function

A

Increased activity of aerobic enzymes: increased metabolism of fats and glycogen

Decreased fat mass: increased lean mass, increased metabolic rate, increased breakdown of fats

Decreased insulin resistance: increased glucose tolerance, treatment and prevention of type 2 diabetes

30
Q

What is the overall effect of metabolic function adaptations

A

Increased use of fuel and O2 to provide energy
Improved body composition
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA
Increased intensity and duration of performance
Increased metabolic rate, increased energy expenditure and better management of body weight

31
Q

What are the different types of strength

A

Static: forge applied against a resistance without movement occurring (isometric contraction)

Dynamic: force applied against a resistance with movement occurring

Maximum: ability to produce max amount of forge in a singular muscular contraction

Explosive: ability to produce max amount of force in one or a series of rapid muscular contractions

Strength endurance: ability to sustain repeated muscular contractions over a period of time

32
Q

What factors affect strength

A

Cross sectional area of muscle: = greater strength, max of 16-30 N per cm2

Fibre type: greater % FG and FOD= greater strength over short period of time, fast twitch fibres contract with higher force= greater force of contraction

Gender: males higher strength then females, males have higher muscle mass and cross sectional area due to higher testosterone

Age: peak strength M=18-30 F=16-25, decline due to decrease in efficiency of neuromuscular system, elasticity and testosterone

33
Q

Evaluate the 4 tests for testing strength

A

Max strenth (1RPM)
ADV: direct measurement, easy procedure, most muscle groups can be tested
DIS: difficult to isolate individual muscles, trial and error may induce fatigue, potential for injury

Maximum strength (grip test):
ADV: simple and objective measure, inexpensive equipment, high reliability
DIS:only forearm muscles are assessed, not sport specific

Strength endurance (ab curl test)
ADV:good for large groups, simple/cheap,abdominal muscles can be isolated, valid and reliable
DIS: good technique needed, safety and concern over strain on lower back, result affected by subject motivation as test to exhaustion, not sport specific

Explosive test (vertical jump test):
ADV: data converted to calculate power output, easy test, test yourself
DIS: measure not isolated to one muscle group, only estimates explosive strength in legs

34
Q

What % of intensity are the different types of strength, how many sets, how many reps, recovery

A

Max: 85-95%, 1-5,2-6,4:5mins
Explosive: 75-85%,6-10,4-6,3-5mins
Endurance advanced: 50-75%,15-20,3-5,30-45seconds
Endurance basic: 25-50%,15-20,4-6,60 seconds

35
Q

What are the overall effects of muscle and connective tissue adaptations to strength training

A

Increased muscle mass
Increased speed, strength and power output
Increased intensity of performing
Hypertrophic physique-may increase self esteem

36
Q

What are the adaptations and effect of muscle and connective tissue adaptations to strength training

A

Muscle hypertrophy and muscle hyperplasia: increased force of contraction, max and explosive training=FG Fibres, strenth and endurance=FOG Fibres

Increase in number/size of contractile protein and myofibrils: increase force of contraction, increased atin-myosin filaments, myofibrils become thicker

Increased strength of tendons and ligaments: increased joint stability, decreased risk of injury

Increased bone density and mass: increased absorption of calcium, decreased risk of osteoporosis

37
Q

What are the overall effects of metabolic adaptations to STRENGTH training

A

Increased aerobic fuel shores
Increased intensity/duration of performance and delaying of OBLA/fatigue
Increased metabolic rate, increasing energy expenditure and helping to manage weight

38
Q

What are the overall effect of neural adaptations to strength training

A

Increased speed, strength and power output

39
Q

What factors affect flexibility

A

Type of joint: ball and socket greater ROM then a condyloid joint

Length and elasticity of surrounding connective tissue: greater length and elasticity of surrounding muscles, tendons and ligaments the greater the ROM

Gender: females generally more flexible than males

Age: flexibility greatest in childhood and declines with age

40
Q

Evaluate the 2 method of testing flexibility

A

Gonimetry (360degree protractor)
ADV: objective, valid/accurate, any joint be measured, sport specific

DIS: difficult to locate axis of rotation, training required for accurate measure

Sit and reach test:
ADV:easy, cheap, standardized data score
Dis: measures flexibility of lower back and hamstring only, not joint specific, need to warm up and hold position for 2 seconds

41
Q

What are the types of stretching techniques

A

Static active
Static passive
Isometric
Proprioceptive neuromuscular facilitation
Dynamic
Ballistic

42
Q

What are adaptations to flexibility training

A

Increased resting length: increased ROM about a joint, muscle spindles adapt to increased length

Increased elasticity: increased potential for static and dynamic flexibility, decreased inhibition from antagonist, increased stretch of antagonist

43
Q

What are the overall effects of adaptation to flexibility training

A

Increased ROM around a joint
Increased distance and efficiency for muscles to create force at speed
Decreased risk of injury
Improved posture and alignment

44
Q

What diseases are there that involve the cardiovascular system

A

Atherosclerosis: build up of fatty deposits on arterial walls, leading to chronic high blood pressure

Coronary heart disease: atherosclerosis of Coronary arteries, can lead to heart attack

Heart attack, blockage or clot in coronary artery cuts off o2 supply causing death of cells or permanent damage

Stroke: blockage in cerebral artery, cutting off blood whole to brain

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