2.2 - Preparation And Training Methods Flashcards
What should a warm up consist of
Pulse raising activity
Mobility exercises
What’s the purpose of a warm up
Prepare the body for exercise and reduce the risk of injury
What does a cool down consist of
Pulse lowering exercises
Stretching
What’s the purpose of a cooldown
Prepare the body for rest
Reduce the risk of DOMS
What is aerobic capacity
The ability of the body to inspire, transport, and utilise oxygen to perform sustained periods if aerobic activity
What is VO2 max
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
What are the four factors which affect VO2 max
Physiological make up, age, gender, training
How do you calculate heart rate reserve
HR max - resting heart rate
What is continuous training
Steady state low-moderate intensity work for a prolonged period of time. Done to improve aerobic endurance
What is High Intensity Interval Training (HIIT)
high intensity work with periods of rest and recovery.
80-95% of maximum
5-8 minutes
Can be altered for both aerobic and anaerobic
What are the structural adaptations of aerobic exercise on the respiratory systems (2)
Stronger respiratory muscles - increased maximal lung volumes, decreased respiratory fatigue
Increased surface area of alveoli - increased external gaseous exchange
What are the structural adaptations of aerobic exercise on the cardiovascular system (5)
Cardiac hypertrophy
Increased elasticity of arterial walls
Increased blood plasma volume
Increased number of RBC
Capillarisation surrounding alveoli and SO muscle fibres
What are the structural adaptations of aerobic exercise on the musculoskeletal system (8)
Slow oxidative muscle fibre hypertrophy
Increased size and density of mitochondria
Increased stores of myoglobin
Increased stores of glycogen and triglycerides
Fast oxidative glycolytic fibres become more aerobic
Increased strength of connective tissue
Increased thickness of articular cartilage
Increased bone mineral density
What are the different types of strength
Static strength
Dynamic strength
Maximum strength
Explosive strength
Strength endurance
What is static strength
Where force is applied against a resistance without any movement occurring
What is dynamic strength
A force is applied against a resistance and the muscles change in length eccentrically or concentrically
What is maximum strength
Ability to produce maximal amount of force in a single muscular contraction
What is explosive strength
Ability to produce a maximal amount of force in one or a series if rapid muscular contractions
What is strength endurance
Ability to sustain repeated muscular contractions over a period of time withstanding fatigue
What is static flexibility
Range of motion about a joint without reference to the speed of movement. E.g. holding a hamstring stretch
Holding a split on a balance beam in gymnastics
What’s the difference between active and passive static flexibility
Active static flexibility is when a performer completes voluntary contraction just beyond the point of resistance.
Passive static flexibility is when your assisted by a partner or aid to move joint beyond its point of resistance.
What is dynamic flexibility
The range of movement around a joint with reference to speed of movement
What are the 2 types of static stretching
Active
Passive
What is active stretching
Performer moves themselves into stretched position (without an external force or assistance)
