ESP- Application of the Principles of Training

Question 1

What is a macro-cycle?

Answer 1

A long term training plan aimed at achieving a long term goal/objective.

Question 2

A macro-cycle that last several years.

Answer 2

Mega-cycle.

Question 3

Give an example of a mega-cycle leading up to competition season.

Answer 3

The Olympics, 4 year training plan aiming to be in peak condition for the games.

Question 4

Typically lasting 4-16 weeks.

Answer 4

Meso-cycle.

Question 5

What are the two phases of the competition season in meso-cycle?

Answer 5

Maintenance phase and monitoring and recovery phase.

Question 6

Name two factors which a cycle is dependent upon.

Answer 6

The individual and the specific activity.

Question 7

A short session of training with a specific aim is termed a…

Answer 7

Unit

Question 8

Name three benefits of periodisation.

Answer 8

Moderation/Reversibility
Specificity 
Variance
Overload 
Flexibility
Warm up/cool down 
Progression/Testing

Question 9

What is meant by burnout?

Answer 9

when too much training or exercise is undertaken then you will be more likely to suffer overuse injuries, especially to musculo-skeletal tissues, as well as mental burnouts.

Question 10

What is meant by ‘no adaptation’?

Answer 10

If too little overload occurs then the body will not adapt to your training so it will be
harder to gain muscle or tone up as you are doing too little.

Question 11

What is atrophy? How does it occur?

Answer 11

A decrease in muscle cell size, due to reversibility.

Question 12

How can you make your training specific?

Answer 12

focusing on the link between training, adaptations and the sport/activity.

Question 13

What is a micro-cycle?

Answer 13

A short term plan/goal of training, typically lasting one week.

Question 14

What are the three phases of the pre-season stage of a meso-cycle?

Answer 14

Basic Fitness phase
Specific event phase
Pre-competition phase

Question 15

Name 2 respiratory adaptations of aerobic training

Answer 15

Increased strength of respiratory muscles

Increased surface area of alveoli

Question 16

Name 2 cardiac adaptations of aerobic training

Answer 16

Myocardial hypertrophy

Bradycardia (decreased RHR)

Question 17

How does myocardial hypertrophy increase stroke volume?

Answer 17

Increases SV- because:

decreased: ESV (lore blood forced out)
increased: EDV (greater stretch of L ventricle)
increased: HR recovery

Question 18

How does bradycardia increase performance

Answer 18

Greater HR reserve, increases Q to be used for performance

Question 19

Name 2 vascular adaptations of aerobic training

Answer 19

Increased elasticity of arterial walls
Increased blood volume- RBCs and plasma
Increased capillarisation at lungs

Question 20

Name 5 muscular system adaptations of aerobic training

Answer 20

Increased:
Number of type I SO fibres
Type IIa fibres increase aerobic capacity
mitochondria
beta- oxidation
glycogen stores
aerobic enzymes (GPP, PFK, Lipase)
myoglobin
capillarisation at muscle

Question 21

Name 3 physiological health benefits from aerobic training

Answer 21

Increased lactate threshold
Delayed OBLA
Increased aerobic metabolism
Increased VO2max

Question 22

Aerobic training improves the strength of connective tissues. Give 2 ways that this could impact of this on performance

Answer 22

More efficient muscle contraction
Greater joint stability
Decreased injury risk

Question 23

Define VO2max

Answer 23

VO2max- The maximum volume of oxygen taken in AND consumed by the body in one minute.

Question 24

List the 8 factors that affect VO2max

Answer 24

Physiology
Lifestyle
Gender
Body Composition
Genetics
Training
Age
Environment

Question 25

How is VO2max related to OBLA?

Answer 25

OBLA is a percentage of VO2max. If you have a higher VO2 max, this means that there is a greater delay in lactic acid build-up. As VO2max increases, so does OBLA. Trained athletes can exercise for longer periods at a higher intensity compared to an untrained athlete therefore showing that the lactate threshold has a much higher percentage of VO2max in a trained athlete

Question 26

What is the definition of static strength?

Answer 26

Force exerted by the neuro-muscular system while the muscle remains static.

Question 27

Maximum strength is...

Answer 27

Max force that the neuro-muscular system can exert in a single voluntary contraction.

Question 28

What is the system which controls muscular contractions?

Answer 28

Neuro-muscular system.

Question 29

Rank the types of strength based on contractile speed/rate of contraction. Slow to fast...

Answer 29

1. Static 2. Maximum 3. Endurance 4. Dynamic 5. Elastic/Explosive

Question 30

State what elastic strength is and what term/word is synonymous to it. Plus an example.

Answer 30

Elastic strength is the ability to expend a maximal amount of energy in high intensity movements (one or a series). Power or explosiveness.

Question 31

Define strength endurance and give a sporting example.

Answer 31

Ability to sustain repeated muscle contractions. | e.g Marathon runner, rower, road cyclist, triathlete...

Question 32

Dynamic strength is...

Answer 32

The ability of the NM system to overcome resistance with a high speed of contraction.

Question 33

Strength endurance is lower in intensity and contractile speed than Dynamic strength. True or False.

Answer 33

True

Question 34

Explain why a rugby scrum is and isn't a good example of static strength.

Answer 34

During the primary stationary stage when the players are not moving and taking the strain it can be applied where the shoulder muscles are isometrically contracing. However, once they start pumping their legs to move forwards, the legs are contracting isotonically and it is not static strength, it is more dynamic.

Question 35

Name the 6 factors affecting strength.

Answer 35

``` Muscle composition Gender Age Physical inactivity Strength training Weakest point in range of movement ```

Question 36

What is the male hormone which makes males generally stronger than females.

Answer 36

Testosterone.

Question 37

What is the difference between muscle hypertrophy and atrophy...

Answer 37

Hypertrophy is a training adaptation where muscle size and cross-sectional area increases. Atrophy is the result of inactivity which may be due to lifestyle or injury. The muscle becomes 'less full' and there will be a visible decrease in size.

Question 38

Each lever system in the body has a particular weak point. True or False.

Answer 38

True. It is often at the point where the joint is flexed to a high angle or is closed.

Question 39

The 1 rep max test is a test for what type of strength...

Answer 39

Max strength

Question 40

What test/tests are often used to test static strength but are more suited for testing fatigue resistance.

Answer 40

Wall sit | Upper-arm hang

Question 41

The NCF abdominal conditioning test is a test for what type of strength.

Answer 41

Strength endurance.

Question 42

What is the test for elastic/explosive strength?

Answer 42

Vertical jump test.

Question 43

What is the difference between reps and sets?

Answer 43

Reps is the number of repeated exercises. | Sets is the number of reps including a recovery period.

Question 44

Free weights and the Multi-Gym are examples of which type of strength training?

Answer 44

Resistance

Question 45

Resistance is a percentage of...

Answer 45

A performers 1 rep max.

Question 46

What is a super set?

Answer 46

Where weights are lifted and alternated with the antagonistic muscle pair.