Diet, Preparation and Training

Question 1

carbohydrates:

Answer 1

energy stored in the muscles/liver as glycogen is processed into sugars. 55-60% needed.

Question 2

fats/lipids:

Answer 2

energy for low intensity work used for absorbtion.
- saturated fats= ldl cholesterol
- trans fast = heart problems.

Question 3

fibre:

Answer 3

for healthy digestion, helps to absorb water.

Question 4

vitamins:

Answer 4

c= citrus fruits to help immune system
d= increased calcium and absorbtion, healthy bones too.

Question 5

advantages and disadvantages of creatine monohydrate:

Answer 5

+= high pc stores, length of high intensity work, max explosive strength.
-= High water retention, increased weight.

Question 6

advantages and disadvantages of sodium bicarbonate:

Answer 6

+= buffering and delayed OBLA; high intensity work before OBLA occurs.
-=upset stomach, vomiting diarrhoea

Question 7

advantages and disadvantages of caffiene:

Answer 7

+= high alertness, reaction time, anaerobic capactiy and preserving glycogen for longer.
-=insomnia, acidic.

Question 8

what is glycogen loading?

Answer 8

-2-3 days before have a high protein and fat diet.
-4 days depletes glycogen stored to start fresh
-5-7 days carb diet fully.

Question 9

Two types of data?

Answer 9

qualitative and quantitative.

Question 10

objective quantitative

Answer 10

subjective qualitative

Question 11

what is validity?

Answer 11

measures what it claims to measure.

Question 12

What is reliability?

Answer 12

results are consistent if repeated.

Question 13

benefits of a warm up?

Answer 13

-Increase in body, muscle, joint temp
-increased elasticity in muscles
-increase in hr
-increase in venous return
-increase in stroke volume
-minimise oxygen deficit

Question 14

Benefits of a cool down?

Answer 14

-gradual decrease in hr
-gradual reduction in respiratory rate and depth
-maintain elevated venous return

Question 15

static stretching

Answer 15

holding a stretch, no movement, heel kicks, sit and reach.

Question 16

dynamic stretching

Answer 16

larger range of movement, squats, and high knees.

Question 17

ballistic stretching

Answer 17

swinging the hips and shoulders, fast bouncing—all about momentum of movement, greater flexibility, and being more effective. (sitting toe stretch, standing lunge) , athletes only.

Question 18

factors affecting flexibility:

Answer 18

-joint types, shapes
-elasticity
-age
-gender
-clothing
-training

Question 19

principles of training: SPORRFIT

Answer 19

Specific
Progressive
Overload
Reversibility
Recovery
Frequency
Intensity
Time
Type

Question 20

What is periodisation?

Answer 20

dividing the year into phases in order to peak at the right times. (tapering(

Question 21

macro cycle:

Answer 21

long term cycle, months before an-event, build muscles and strength.

Question 22

meso cycle:

Answer 22

2–8 weeks before an event, skills are refined, with a focus on technique.

Question 23

micro cycle:

Answer 23

5-7 days before an event, rest and recovery, and a and a fully carbohydrate diet.

Question 24

aerobic training methods:

Answer 24

continuous: steady state, no breaks, 60–80% hr.
fartlek: no breaks, changes in terrain, intensity, speed, or incline.

Question 25

anaerobic training methods:

Answer 25

circuit: form of interval training, different stations with periods of work and periods of rest, maximum reps weight training: max sets, strength endurance, improves power.

Question 26

PNF training:

Answer 26

-proprioceptive neuromuscular facilitation: partner provides us with a passive stretch, pushing the foot, holding the stretch for 10 seconds, isometric contraction. -The stretch reflex feels the resistance past normality, and muscle spindles detect and relay a message to the CNS to delay the stretch reflex. -When force could lead to injury in the muscle or tendon, the golgi tendon causes a relaxation of the whole muscle and the muscle spindle relaxes and allows the muscle to stretch more.