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EP - Booklet 1 (2) Flashcards

Fitness testing - Environmental training (97 cards)

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1
Q

What are the benefits of fitness testing?

A

Identify strengths and weaknesses
Enhance motivation
Monitor progress
Set goals and targets
Identify talent
Measure effectiveness of training programmes

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2
Q

What are the two methods of fitness testing?

A

Lab testing
Field testing

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3
Q

What is validity in sport?

A

Valid research is activity specific, it need to be relevant to performance

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4
Q

What is reliability in sport?

A

Reliable research uses a standardised environment and protocol

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5
Q

What can effect reliability?

A

Human error and technological error e.g. hand stop watches, different observers, different brands of heart rate monitors

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6
Q

What are the advantages of lab tests?

A

High levels of internal validity as controlling all the variables

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7
Q

What are the disadvantages of lab tests?

A

Low levels of ecological validity as not done in a natural environment
Often expensive equipment and trained scientist

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8
Q

What are the three fitness tests that can be done in a lab?

A

VO2 max treadmill test
Lactate threshold test
Wingate 30sec cycle test

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9
Q

What does a VO2 max treadmill test do?

A

Tells us the volume of oxygen a person can take in, transport and use per minute. Gives good measure of cardiovascular endurance/aerobic capacity

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10
Q

How should a VO2 max test be carried out?

A

Athlete connected to a gas analyser and HR monitor
Treadmill speed increased
Change in O2 and CO2 measured
Continues until athlete reaches exhaustion
Reached the aerobic limit - the higher the value the more efficient the body is at using O2

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11
Q

What is the lactate threshold test?

A

Exercise intensity at which the body starts to produce too much lactic acid in the blood. Useful for athletes who combine endurance and speed. Working at lactate threshold

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12
Q

How is the lactate threshold test done?

A

Athlete begins running at a fair pace
Treadmill speed increased at 3 minute intervals
Blood sample taken from finger or ear at each stage
Blood lactate levels measured to see at which intensity they reach a critical level - lactate threshold

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13
Q

What is a Wingate 30sec cycle test?

A

Measures anaerobic capacity. Ability to exercise effectively at a high intensity for a short period of time

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14
Q

How is a Wingate 30sec cycle test carried out?

A

Cycle ergometer set up with a resistance in proportion to athletes body weight
Athlete cycles at max effort for 30 secs
Number of revolutions counted every 5 secs
Results show average power over 30 secs, peak power achieved and fatigue index

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15
Q

What is fatigue index?

A

The difference between peak and low power in the set period of time

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16
Q

What are the advantages of field tests?

A

High ecological validity
Cheaper and more accessible

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17
Q

What are the disadvantages of field tests?

A

Low internal validity as limited control over variables

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18
Q

What is the goal of lab tests?

A

Direct measurement to specific components of fitness

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19
Q

What is the goal of field tests?

A

Predict scores using data from lab test results

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20
Q

What are the 10 different field tests?

A

Multistage fitness test
Harvard step test
Plank test
1 rep max
1 minute press-up test
Sit and reach test
Sprint tests
Vertical jump test
Illinois agility test
Stork stand test

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21
Q

What is the multi stage fitness test?

A

Test of aerobic capacity. Bleep test predicts a performers VO2 max

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22
Q

How is the multi stage fitness test performed?

A

20m distance marked out
Subject runs 20m shuttles in time to the beeps
Beeps progressively faster
Subject continues till exhaustion
Compared to normative tables and VO2 max value predicted

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23
Q

What is the Harvard step test?

A

Predicts VO2 max without performer working to exhaustion
Sub-maximal test
For ‘special populations’ e.g. elderly, obese

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24
Q

How is the Harvard step test carried out?

A

20 inch high step
Using a metronome the subject steps up and down at a rate of 30 steps per minute for 5 minutes
Heart rate measured between 1 and 1 1/2 minutes after - fitness index
Compared to normative table

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25
What is the plank test?
Measure static strength - isometric as no movement at a joint
26
How is the plank test carried out?
Subject in plank position and holds until exhaustion Time compared to normative data
27
What is the 1 rep max test?
Measures dynamic strength - isotonic production of force
28
How is the 1 rep max test performed?
Select weights for specific muscle group being tested Start and achievable weight and attempt pull/press Weight increased until failure Compared to normative data
29
What is a 1 minute press up test?
Measures muscular endurance - ability of a muscle group to undergo repeated contractions without fatigue
30
How is the 1 minute press up test carried out?
Performs full press ups for 1 minute Score compared to normative data
31
What is the sit and reach test?
Measures flexibility, the range of movement around a joint
32
How is the sit and reach test performed?
Place sit and reach box against a wall Place bare feet against side of box with legs fully extended Reach as far forward 3 attempts Best one compared to normative data
33
What is a sprint test?
Measures max rate of movement over a specific distance
34
How is a sprint test carried out?
Either standing or flying tart depending on which sport and which element of speed is being measured Use stopwatch or timing gates and time subject running the distance as fast as possible
35
What is the vertical jump test?
Measuring strength x speed = power
36
How is the vertical jump test carried out?
Subject reaches up as far as possible with feet flat on ground Point of fingertips is measured Subject leaps vertically as high as possible Distance between standing and maximum jump height recorded Best of 3 attempts
37
What is the Illinois agility test?
Measures the ability to change direction quickly under control
38
How is the Illinois agility test carried out?
Set up using exact measurements Subject begins lying still arms outstretched touching the start line Tries to complete the course as fast as possible Recorded using a stopwatch or laser timing gates
39
What is the stork stand test?
It tests static balance which is the maintenance of your centre of mass over a base of support
40
How is the stork stand test carried out?
Subject stands on both feet with hands on hips Lift leg and place sole of that foot against kneecap of other leg Timed using a stopwatch
41
Which components of fitness are health related?
Muscular strength Aerobic capacity Flexibility Body composition Muscular endurance
42
Which components of fitness are skill related?
Power Agility Balance Coordination Reaction time Speed
43
What is weight training used to improve?
Static/dynamic strength, power or muscular endurance
44
How could the intensity of weight training be changed?
Changing sets, reps and % of 1RM that is being lifted
45
What is continuous training being used to improve?
Aerobic capacity (CV endurance)
46
How can the intensity of continuous training be varied?
Working at a different % of HRM - different HR zones 6 = no exertion 20 = maximal exertion
47
What is fartlek training used to improve?
Aerobic capacity
48
How can fartlek training be varied to change the intensity?
Working at different speeds Change gradient
49
Why would fartlek training be suitable for a games player?
Replicates different demands within a game situation Stresses different energy systems
50
What is circuit training used to improve?
Range of fitness components
51
How can the intensity of circuit training be varied?
Change time at each station Change rest time Change amount of stations or how many exercises there are at a station
52
What is interval training being used to improve?
Aerobic capacity, speed, power, agility and strength
53
How could the intensity of interval training be changed?
Change recovery time/type of exercise/intensity/duration
54
What does HIIT stand for?
High Intensity Interval Training
55
What can HIIT be defined as?
Repeated bouts of high intensity work performed above the lactate threshold with periods of low intensity exercise or rest/recovery
56
What components of fitness does HIIT develop?
Muscular strength, anaerobic power, aerobic capacity
57
How can the intensity of HIIT training be varied?
Changing work duration or intensity, number of sets/reps, recovery time or type of exercise
58
How can HIIT improve performance?
Develop performers ability to perform sport specific skills under fatigue Improve aerobic capacity faster than continuous training Can be modified to suit everyone Works both aerobic and anaerobic energy systems
59
What are the drawbacks of HIIT?
Intensity may negatively impact on skill performance May lead to fatigue, injury and illness meaning more rest and less training Isn't appropriate for everyone e.g. goalkeepers
60
What are the three phases in plyometrics training?
1. Eccentric pre-stretch 2. Amortisation (quick change down to up or backwards to forwards) 3. Concentric contraction
61
What is amortisation?
Quick change down to up or backwards to forwards
62
How can the intensity of plyometrics be varied?
Increasing sets/reps Reducing rest/recovery
63
What are the different types of flexibility training?
Active Passive Ballistic PNF
64
What is active flexibility training?
No external resistance
65
What is passive flexibility training?
External resistance is provided by a partner or equipment
66
What is ballistic flexibility training?
Bouncing in and out of stretched position
67
Which level of performers should do ballistic training?
Autonomous
68
What does PNF stand for?
Proprioceptive neuromuscular facilitation
69
What are the benefits of flexibility training to performance?
Improve flexibility and slow the decline experienced with age Lead to technical improvements e.g. longer swim stroke Increased speed and power of contraction e.g. greater acceleration in sprint start Prevents injury and reduces reoccurrence of injury
70
What is is PNF?
Partner-assisted passive stretch to limit. Activates muscle spindle receptors and engages the stretch reflex which prevents overstretching
71
How is PNF carried out?
6-8 second isometric contraction against resistance. Activates the Golgi Tendon Organs which relaxes the muscle Athlete briefly relaxes Causes autogenic inhibition where the stretch reflex is overridden Partner-assisted passive stretch to a new limit, range of movement is increased
72
What is periodisation?
The organisation of training into blocks or phases so that an optimal physiological and psychological peak can be reached
73
What are the three levels of periodisation?
Macrocycle Mesocycle Microcycle
74
What is the macrocycle?
Overall plan based on long term goals. Usually lasts 1-4 years
75
What are the three phases of the macrocycle?
Preparation phase Competition phase Transition phase
76
What happens in the preparation phase of the macrocycle?
General conditioning Tapering Comp-specific training
77
What happens in the competition phase of the macrocycle?
Competition maintenance Peaking Refining skills/techniques
78
What happens in the transition phase of the macrocycle?
Recovery, rest and recharge
79
What is the mesocycle?
Medium term goals within the macrocycle Usually last 1-3 months May have a CoF as the focus
80
What is the microcycle?
Short term goals within the mesocycle Usually lasts a few weeks Involves a number of training sessions of different intensities and volumes
81
What is tapering?
The manipulation of training volume and intensity to promote peak performance during competition
82
When would a ''taper' typically occur?
1-2 weeks prior to competition
83
What does SPORV stand for?
Specificity Progressive Overload Reversibility Variance
84
What does FITT stand for?
Specificity Intensity Time Type
85
What are the benefits of a warm up to performance?
Reduce chance of injury Speed up nerve conduction Increase efficiency of chemical reactions Increase blood flow (O2 delivery) Reduce muscle tension Improve concentrations Allow time to go over tactics and strategies
86
What are the benefits of a cool down to performance?
Speed up removal of waste products Improve recovery time Reduce chances of DOMS Maintain venous return Allow heart rate, body temp and adrenaline levels to return to normal
87
What is altitude training?
Training high above sea level (2400m)
88
What are the benefits of altitude training?
ppO2 reduced leading to increased haemoglobin and RBC production Increases VO2 max and carrying capacity of O2 from between 2-8 weeks after returning to sea level Myoglobin levels also increase
89
What are the different methods of altitude training?
Live high, train high Live high, train low Live high, train high/low
90
What are the negatives of living high and training high?
Hard to keep intensity of training high due to fatigue
91
What are the benefits of living high and training low?
Sleeping high causes adaptions Training low allows for intensity in training and maintenance of neuromuscular adaptions (capillary and mitochondria density)
92
What are the two ways to mimic altitude adaptions without being at altitude?
Intermittent Hypoxic Exposure (IHE) - regular exposure to low O2 conditions Intermittent Hypoxic Training (IHT) - regular training in low O2 conditions
93
What are the issues with altitude training?
Variation in the benefits to individuals Increased blood viscosity Increase in ventilatory response (hard breathing due to lack of O2) Athletes cannot train as hard o recover as quickly
94
What are the adaptions from acclimatisation training (extreme heat)?
Increased sweat response Increased blood volume/flow
95
What would the detrimental effects of training in extreme heat be?
Increased sweating - dehydration Increase in blood viscosity Decreased blood flow Cardiovascular drift Increased breathing rate - cause dehydration Reduced amount of nutrients to working tissues - fatigue
96
What are the adaptions from acclimatisation training (extreme cold)?
Improved energy source usage - earlier fat breakdown meaning glycogen saved for later Reduced blood pressure
97
What would the detrimental effects of training in extreme cold be?
Increased breathing rate - dehydration Blood pressure increases Muscular strength and endurance decreases Blood flow to skin decreases

PE (12 decks)

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