Exercise Physiology (1.2) Flashcards
(135 cards)
1
Q
What are the three types of ergogenic aids
A
Pharmacological aids
Physiological aids
Nutritional aids
2
Q
Define ergogenic aids
A
A substance, object or method used to improve performance
3
Q
Define pharmacological aids
A
A group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced by the body
4
Q
What are the 3 examples of pharmacological aids
A
EPO (Erythropoietin)
Anabolic steroids
Human growth hormone
5
Q
What does EPO do
A
Stimulates red blood cells production in the bone marrow
6
Q
Benefits and risks of EPO
A
Benefits= -Increase O2 transport
- Delay OBLA (lactic acid)
- Increase VO2 max
Risks= -Decrease in natural EPO
- Decrease stroke volume
- Clots
7
Q
What does anabolic steroids do
A
Resembles testosterone in promoting the growth of muscle
8
Q
Benefits and risks of anabolic steroids
A
Benefits= -Increase protein synthesis
- Increase testosterone levels
- Increase Muscle growth
- Increase intensity and duration of training
Risks= -Mood swings
- Aggression
- Acne
- Hormonal imbalance
9
Q
What does human growth hormone do
A
A peptide hormone that stimulates growth, cell production and cell regeneration in humans
10
Q
Benefits and risks of human growth hormone
A
Benefits= -Increase protein synthesis
- Increase growth of muscle
- Increase intensity and duration of training
Risks= -Abnormal bone growth
- Endanger vital organs
- Diabetes
- Organ Failure
11
Q
Define a physiological aid
A
Technique that enhances performance by directly influencing the physiological capacity of a particular body system
12
Q
What are the 3 examples of physiological aids
A
Blood doping
Intermittent hypoxic training (IHT)
Cooling aids
13
Q
What’s blood doping
A
Process of transfusion where you remove red blood cells 1-4 weeks before competition and put it back in 24 hours before competition to increase overall red blood cells in the body
14
Q
Benefits and risks of blood doping
A
Benefits= -Increase red blood cells
- Increase haemoglobin
- Increase O2 transport
- Decrease In fatigue
Risks= -Increase viscosity of blood
- Decrease Cardiac output
- Increase risk of clots
15
Q
What’s intermittent hypoxic training (IHT)
A
Where you run (perform exercise) in a gas tent, or face mask on
16
Q
Benefits and risks of intermittent hypoxic training
A
Benefits= -Increase red blood cells
- Increase haemoglobin therefore Increase O2 transport
- Increase mitochondria
- Delayed OBLA (lactic acid)
Risks= -Temporary adaptations
- Dehydration
- Tedious
17
Q
What’s cooking aids
A
Used prior activity to improve performance or after to improve recovery process
E.g. pre event = Ice vast and cold towel wraps
After event = Ice baths, cryotherapy,
18
Q
Benefits and risks of cooling aids
A
Benefits= -Decrease overhearing
- Decrease dehydration
- Decrease cardiovascular drift
- Decrease swelling
Risks= -Ice burns
- Masks injuries
- Not for the elderly
19
Q
What’s a balanced diet should be made up of
A
55% carbs
30% fats
15% protein
20
Q
Failure to consume sufficient calories (nutritional aids) can result in what
A
Muscle atrophy, decrease intensity and duration of performance, slower recovery rates and increased risk of fatigue, illness and injury
21
Q
Define energy
A
Ability to perform work and is measured in joules or calories
22
Q
What affects energy expenditure
A
Age, gender, size, environment, lifestyle and metabolic rate
23
Q
What’s energy expenditure
A
Sum of basal metabolic rate, Thermic effect of food and energy expended in physical activity
24
Q
What’s basal metabolic rate
A
Minimum amount of energy required to sustain essential physiological function at rest
25
What’s Thermic effect of food
Energy required to eat, digest, absorb and use food taken in
26
What’s physical activity energy expenditure
Total number of calories required to perform daily tasks
27
What’s the metabolic equivalent
Ratio of a performers working metabolic rate compared to their resting metabolic rate
28
What’s energy intake
Total amount of energy food and drink consumed, which is measured in joules or calories
29
Why would the composition of 55% carbs, 30% fats and 15% protein be different for different athletes
For example, an endurance athlete will eat more carbs as it releases slow burning energy
Weightlifters, will require more proteins to repair muscles
30
What’s energy balance
Relationship between energy intake and energy expenditure
31
How’s weight maintained, gained and lost
Weight maintained= If energy intake matches energy expenditure
Weight gained= If energy intake is greater than energy expenditure
Weight loss= If energy intake is lower than energy expenditure
32
What does dehydration cause
- Decreases Performance
- Decreases plasma volume
- Decreases SV which will increase HR as blood viscosity increases
33
What’s isotonic, hypertonic and hypotonic drinks
- Isotonic drinks= Same balance as the body
- Hypertonic drinks= Increase In sugar/energy supply, fluid as well as salt (strong squash)
- Hypotonic= Replenish fluid and a little energy (weak squash)
34
Define a nutritional aid
Supplement, food or drink that’s consumed to enhance performance or recovery
35
3 main nutritional aids
Caffeine
Bicarbonate soda
Nitrates
And creatine (not as popular)
36
Describe caffeine
A stimulant used to heighten the CNS and increase breakdown of fats as a fuel for energy production
37
Advantages and disadvantages of caffeine
Advantages= -Alertness
- Concentration
- Reaction time
Disadvantages= -Insomnia
- Anxiety
- Dehydration
38
Describe bicarbonate soda
An alkaline which acts as a buffer to neutralise the rise in lactic acid (Anaerobic exercise)
Side effect is throwing up
However, can last longer at a higher intensity
39
Describe nitrates
Inorganic compounds consumed by eating root vegetables (beetroot)
These reduce blood pressure and therefore delays fatigue
40
How do nitrates work
1) The inorganic compounds are stored as nitrates
2) In a low oxygen and acidic condition (exercise) they convert to nitric oxide
3) Nitric oxide plays an important role in vascular and metabolic control
4) This helps dilate blood vessels and increase blood flow to muscle tissues
41
Carbohydrate loading (CHO)
What’s the summary of it
It’s a strategy used by athletes to increase the body’s glycogen stores prior to an event
42
Whats the overall outline of what happens in the carbohydrate loading process
(10 days depleting, 3 days loading)
- High intensity exercise for 7 days before an event to deplete glycogen stores massively
- Followed by consuming high protein and fat diet for 3 days to continue to deprive glycogen stores
- Then 3 days before event, athlete consumes a diet high in carbs and fluids
- This diet also will be low in protein and fats
- This loads muscles with glycogen, therefore increasing glycogen stores
43
How do you CHO (carbohydrate) load on the day of the event
- 3 hours prior to the event, a performer can eat slow digesting carbohydrate meals, containing 1-4g of complex CHO
- 1-2 hour before event, small and fast digesting Simple CHO meal will increase liver glycogen stores
- Vital High volumes of food and fibre is avoided right before competition
44
What should you eat 30 mins after exercise
What type of exercise is good for eating this
- Eat carbohydrates and proteins
- 10-20% of your daily calorie intake
- This can aid your carbs stores that have been used during short-duration exercise, or intense work
45
What should you do when recovering from longer duration activities
- Recovering from longer duration activities will take longer to recover, as more glycogen stores are depleted
- This May require repeated eating of CHO’s every two hours
46
Outline and justify advice you would give to an endurance performer about the content and consumption of the pre-competition meal
(6 marks)
- Endurance athlete would need a pre-competition meal containing lots of carbohydrates and reduced fats
- High carb meal about 3 hours before event
- Followed by smaller carb meal 1-2 hours before event
- Important as it prevents depletion of glycogen and helps maintain blood glucose
- Allow athlete to run at optimal level for longer
- Athlete needs to maintain drinking fluids
- Water and/or sports drinks to prevent dehydration and maintain electrolyte balance
- Avoid fat/spicy food in pre-competition meals to avoid upset stomachs
47
Define aerobic capacity
Ability of the body to inspire, transport and utilise oxygen, to perform sustained periods of aerobic activity
48
What’s aerobic capacity dependent on
Efficiency of respiratory, cardiovascular and muscular systems
49
Aerobic capacity is a key component in what type of sports
Endurance based work (long distance running, triathlon) and team sports
50
What’s a key component of aerobic capacity
VO2 max
51
Define VO2 max
The maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
Measured in millilitres per kilogram per minute
52
A trained individual will be able to work at what percentage of their VO2 max before fatiguing
Work up to 85% of their VO2 max before fatiguing
53
The higher an athletes VO2 max the....
The longer a person can last without fatiguing (has a higher aerobic capacity)
54
Factors that affect VO2 max
Physiological make up
Age
Gender
Training
55
How does physiological Make-up affect VO2 max
- Strong respiratory muscles and large lung capacities can inspire more air
- Large, strong left ventricle will increase SV and cardiac output increasing oxygenated blood delivery
- Capillarisation will Increase the surface area for gaseous exchange
- High percentage of Slow oxidative fibres (type1) Muscle fibres rich in myoglobin and mitochondria produce more energy aerobically
56
How does age affect VO2 max
- From early 20’s VO2 max declines approximately 1% per year
- Lost elasticity in heart, blood vessels and lung tissue walls that come with age, reducing efficiency to inspire and transport oxygen
57
How does gender affect VO2 max
- Females tend to have 15-30% lower VO2 max than males from same age
- Females have higher percentage of body fat, smaller lung volumes, SV and cardiac output during maximal work
- Females have lower haemoglobin levels, reducing efficiency to inspire and transport oxygen for aerobic energy production
58
How does training affect VO2 max
- Aerobic training will increase VO2 max by 10-20%
- In ageing athletes, training will maintain or reduce any decline in VO2 max
- Aerobic training causes long term adaptations like increased strength of respiratory muscles, levels of haemoglobin, myoglobin and mitochondria which increases efficiency to inspire, transport and utilise oxygen
59
Types of methods of testing VO2 max
Direct gas analysis
Cooper 12 minute run
Queens college step test
NCF multi stage fitness test
60
How does direct gas analysis work
Advantages and disadvantages
- Subject performs continuous exercise at progressive intensities to exhaustion
- Expired air captured and analysed
Advantages= -Accurate, valid, reliable test
- Can be performed running, cycling or rowing in a lab
Disadvantages= -Cant be used for elderly or those with health conditions as it’s to exhaustion
- Expensive and specialist equipment needed
61
How does cooper 12 minute run work
Advantages and disadvantages
- Subject performs continuous running to achieve maximum distance within 12 minutes
- Maximum intensity test, using simple calculation to predict VO2 max
Advantages= -Doesn’t require much equipment
-Large groups can perform the test at same time
Disadvantages= -Its a prediction
- Limited by subject motivation
- Not sport specific, only running
- Not good for elderly or people with health conditions
62
How does Queens college step test work
Advantages and disadvantages
- Subject performs continuous stepping on and off a step for 3 minutes
- 24 steps minimum for men, 22 minimum for women
- Heart rate taken 5 seconds after test and throughout recovery to predict VO2 max
Advantages= -Cheap
-Sub-maximal, not to exhaustion
- Old and people with health conditions can take part as it’s sub-maximal
Disadvantages= -Prediction of VO2 max, not accurate
- Not sport specific
- HR can be affected by prior exercise, food, hydration
63
How does NCF multi stage fitness test work
Advantages and disadvantages
- Subject performs a continuous 20m shuttle run at progressive intensities to exhaustion
- A level and shuttle number will be given which can predict VO2 max from a standardised comparison table
Advantages= -Large groups can perform the test at same time
-Simple, cheap equipment is used
Disadvantages= -Test only gives prediction for VO2 max
- Limited by subject motivation
- To exhaustion, elderly and those with health conditions cannot take part
- Not sport specific, only for runners
64
If a performer does not train in the correct training zone then what can’t happen
What is measured to ensure you’re training at correct intensity
Adaptations
Heart rate is measured to ensure you’re training at the right intensity for the correct adaptations
65
How do you calculate max heart rate
220-age
66
What’s karvonens principle used for
To calculate the correct training HR within a particular training zone
67
How do you work out the correct HR in a particular zone using Karvonens principle
Using this example= 20 year old cyclist with a resting HR of 65bpm wants to improve his aerobic capacity and needs to train at 75%. Applying karvonens principle he should maintain a HR of 166bpm
1) Max HR= 200bpm
2) HR reserve= (Max HR - Resting HR) = 200-65 = 135
3) 75% of 135 = 101
4) 65 + 101 = 166bpm
68
Training methods
What’s continuous training
Involves steady-state, low to moderate intensity work for a prolonged period of time
- This training will stress the aerobic energy system and slow oxidative muscle fibres causing an adaptation to occur
69
What’s intensity and duration of continuous training
- Intensity= 60-80% of max HR
| - Duration= 20-80 minutes
70
What’s HIIT (High intensity interval training)
It’s periods of high intensity work followed by varied recovery times for an overall duration of 10-60 minutes
- This method of training is flexible to both aerobic and anaerobic performers
71
Duration and intensity of the work intervals of HIIT training
Duration and intensity of the recovery intervals of HIIT training
Work intervals:
- Intensity= 80-95% of Max HR
- Duration= 5 seconds to 8 minutes
Recovery intervals:
- Intensity= 40-50% of Max HR
- Duration= 1:1 work/rest ratio
72
Name some training variables of HIIT sessions
- Duration of work intervals
- Intensity of work intervals
- Number of reps in a set
- Number of sets in a session
- Duration of recover intervals
73
Physiological adaptations for aerobic training (HIIT, continuous)
Adaptations to the respiratory system
Structural adaptation and functional effect of the adaptations
- Stronger respiratory muscles= Increased maximal lung volumes, decreased respiratory fatigue
- Increased surface area of alveoli= Increased gaseous exchange
74
Adaptations to the respiratory system from aerobic training lead to what
- Increased volume of oxygen diffuses into blood stream
- Decreased resting breathing rate
- Reduces onset of fatigue, delays OBLA
- Increased intensity and duration of performance
75
Adaptations to the cardiovascular system from aerobic training
Structural adaptation and functional effect of the adaptations
- Cardiac hypertrophy= Increases SV(Rest and exercise), Decreased resting HR
- Increased elasticity of arteriol walls= Increased efficiency of vascular shunt as there’s increased vasoconstriction and dilation to distribute Cardiac output
- Increased blood plasma= Lower blood viscosity aiding blood flow and venous return
- Increased Number of Red blood cells/haemoglobin= Increase oxygen carrying capacity, and increase in gaseous exchange
76
Adaptations to the cardiovascular system from aerobic training lead to what
- Increased blood flow and oxygen transport to muscle cells
- Reduce fatigue and delays OBLA
- Increased Intensity and duration of performance
- Lower risk of coronary heart disease, hypertension(chronic high blood pressure) and stroke
77
What’s a stroke
A blockage in cerebral artery cutting off oxygenated blood to the brain
78
What’s coronary heart disease
Narrowing of coronary arteries reducing oxygenated blood to the heart
79
Adaptations to the musculo-skeletal system from aerobic training
Structural change and functional effect of the adaptations
- Slow oxidative fibres hypertrophy= -Increased potential for aerobic production, also a delay in fatigue
- Fast oxidative Glycolytic fibres become more aerobic= -Increased aerobic energy production
- Increased strength in connective tissues= Tendons and ligaments strengthen, increasing joint stability and decreasing risk of injury
80
These musculo-skeletal adaptations of aerobic training lead to
- Increased capacity of aerobic production
- Increased joint stability
- Increased duration and intensity of exercise
- Reduces fatigue and delays OBLA
81
Adaptations to metabolic function from aerobic training
Structural change and functional effect
- Increased activity of aerobic enzymes= -Increased metabolism of fats and glycogen
- Decreased fat mass= -Increases lean mass, leading to increased metabolic rate and increase break down of fats
82
These metabolic function adaptations from aerobic training lead to
- Easier to perform exercise, reduces fatigue and delays OBLA
- Increases intensity and duration of performance
83
Why could HIIT training be seen as more effective than continuous training
- It can be sport specific for example game sports
- Burns fat quicker
- Less time consuming
- Faster adaptations to training
84
Define strength
The ability to apply a force (against a resistance)
85
Define static strength
The ability to apply a force against a resistance without any movement occurring (isometric contraction)
E.g. plank
86
Define dynamic strength
The ability to apply a force to overcome a resistance where movement is occurring (isotonic contraction)
E.g. bench press
- A scrum can include both static and dynamic stretching
87
Define strength endurance
The ability to sustain repeated muscular contractions over a period of time
E.g. cycling
88
Define maximum strength
The ability to produce a maximum amount of force in a single muscular contraction
E.g. 1 rep max
89
Define explosive strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
E.g. coming out the blocks in a 100m sprint
90
Factors that affect strength
- The muscle fibres recruited= Fast Glycolytic Muscle fibres exert greater force with a faster speed of contraction than other fibres. Motor units consisting of fast Glycolytic fibres are large and send faster impulses
- The cross-sectional area of the muscle= Larger the cross-sectional area of the muscle, the greater the strength and force of contraction.
91
Tests for maximum strength
- Hand grip dynamometer
| - One rep max
92
Test for explosive strength
- Vertical jump test
93
Test for strength endurance
Procedure, advantages and disadvantages
Abdominal curl test
- Procedure= Performer is seated and moves to a lying position and back up to a series of beeps. Test lasts for 8 minutes and increases in difficulty with each level
Advantages= -Normative data available
-Very Simple and accurate
-No equipment required
Disadvantages= -Doesn’t measure strength endurance of whole body just abs therefore not sport specific
-If technique wrong it can affect the data
94
Test for explosive strength
Procedure, advantages and disadvantages
Vertical jump test
- Procedure= Performer marks maximal standing reach height with one arm, then performs standing vertical jump to mark highest jump reach. Score is difference between the two marks
Advantages= -Simple test
-Minimal equipment required
-Normative data available
Disadvantages= -Could cause injury due to it being explosive
-Results could be falsely measured if procedure is not followed correctly
95
2 tests for maximum strength
- Hand grip dynamometer
| - One rep max
96
Procedure, advantages and disadvantages for hand grip dynamometer
- Procedure= Performer holds grip above head with a straight arm. As they squeeze the grip, they move arm down towards their side
Advantages= -Valid test for testing maximum strength of hand
-Relatively cheap
Disadvantages= -Only measures hand/forearm strength so suits weightlifters more than sprinters for example therefore not sport specific
97
Procedure advantages and disadvantages fo one rep max
Procedure= Measures maximum output of a single voluntary contraction that can be achieved. Performer selects a piece of gym equipment or free weights exercise to test strength of specific muscle group. Minimum 2 mins rest between lifts
Advantages= -Easy procedure
-Most muscles can be tested
Disadvantages= -Increasing weight can induce early fatigue
-Difficult to isolate individual muscles
98
Types of strengths training
Multi-gym
Weight training
Circuit/interval training
Plyometrics
99
- What is a multi-gym
| - Advantages and disadvantages of a multi-gym
- Piece of equipment with a range of stations and adjustable weight stacks
- Movement of weight is controlled-Increasing safety
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Advantages= -Variable so lots of muscles/parts of the body can be targeted
Disadvantages= -Targets general strength, meaning motion phase of the lift is controlled by machine, can’t focus specifically on targeting a particular aspect of a muscle (e.g. fixator)
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100
Describe weight training
- Free weights using dumbbells or barbells to work specific muscle groups
- Other muscles also work as fixators to stabilise movement increasing isometric strength. E.g. bicep curl, the deltoid is isometrically contracting to prevent limb from moving
101
Describe a weight training workout to develop aerobic strength (strength endurance)
- 10+ reps
- 50-70% of 1RM
- work:relief = 1:2
- sets= 3-5
102
Describe a weight training workout to develop Anaerobic strength (maximum/explosive strength)
- 1-10 reps
- 70-95% 1RM
- work:relief ratio = 1:3
- sets= 3-6
103
Advantages and disadvantages of weight training
Advantages= -Greater range of exercise
-Helps build strength around the muscles (fixators)
Disadvantages= -Risk of injury as the performer is controlling the movement
104
Describe circuit/interval training
- Periods of work on a series of exercise stations, followed by a relief interval where the muscle group recovers
- This recovery may occur whilst another area of body is being worked at next station or an active recovery to maintain venous return and supply muscles with oxygenated blood
- Bodyweight focuses, but elements of free weights are used
- Whole body strength development
105
Describe a circuit workout to develop Aerobic strength (strength endurance)
- 3-5 minutes work
- 50-70% max HR
- work:relief = 1:1
106
Describe a circuit workout to develop Anaerobic strength (maximum/explosive strength)
- 0-90 seconds work
- 70-85% max HR
- work:relief = 1:3
107
Describe plyometrics training
- Type of training that involves bounding/jumping or where body must brace a heavy impact
- Aim is to increase speed and power
- Involves 2 phases: 1)slow eccentric contraction 2)followed by a fast concentric contraction
- Increases stretch reflex
108
Muscle and connective tissues adaptations to strength training
1) Muscle and connective tissues: - Increases Muscle hypertrophy (size of muscle)
- Increases Muscle hyperplasia (Number of fibres)
- Strength of ligaments and tendons (Increase joint stability)
109
Neural adaptations to strength training
- Increased recruitment of motor units containing fast Glycolytic and fast oxidative Glycolytic fibres
- Increase In speed/force of contraction of agonist muscle (due to stretch reflex being delayed, less antagonist muscle inhibition)
- Reduced inhibition to stretch reflex
110
Metabolic adaptations to strength training
- Increased Anaerobic fuel stores: ATP, phosphocreatine and glycogen
- Increased Anaerobic enzyme activity: ATPase, creative kinase, PFK
- Increased buffering capacity: Tolerance and removal of lactic acid using sodium bicarbonate
111
What’s periodisation
Dividing the year into training phases, in order to peak at the right time
112
What are the 3 different cycles in periodisation
- Macro-cycle which is the whole training year
- Meso-cycle which consists of 5 phases
- Micro-cycle which consists of training units within the phases
113
What’s tapering
Bringing down the intensity of training, just before competition
114
Explain how a performer may have used periodisation leading to the Olympic Games (PPQ)
- Periodisation is dividing the training year into phases to peak at competition
- Macro-cycle is the entire year which athletes make specific, through long term targets
- macro goals are made more manageable by breaking the year into mesocycles of 2-8 weeks
- Examples are, preparation phase when athletes develop base fitness by doing general conditioning
- Secondly, competition phase, where athletes maintain fitness by working on skills and focusing on quality rather than quantity in training.
- Before competition, athlete tapers training by decreasing intensity.
- Finally, athlete goes into transition by taking part in active rest
- Mesocycles can be broken down into microcycles which often represent 1 week of training
115
Explain prepatory, competitive and transition phase
Prepatory phase= 6-8 weeks leading up to the season, high intensity, high volume training
Competitive phase= During competition, focus on skills/tactics, maintain intensity but reduce volume, tapering, allow plenty of recovery
Transition phase= 2-4 weeks, at end of competitive season, rest and recovery, aim to maintain motivation and fitness variety of non-specific activities
116
# Define macrocycle
Define mesocycle
Define microcycle
- Macrocycle= Long term goal / 1 year block. E.g. swimmer aiming to produce a pb for the championships
- Mesocycle= Medium term goal / 1-4 months. E.g. swimmer focusing on muscular endurance
- Microcycle= Short term goal / 1-4 weeks. E.g. swimmer improving their tumble turn
117
Define flexibility
The range of motion around a joint or a series of joints
118
Define static flexibility
The range of motion around a joint in a still position
E.g. Rugby scrum, handstand
119
Define dynamic flexibility
The range of motion around a joint moving at speed
E.g. Butterfly in swimming, cricket swing in batting
120
Define static active flexibility
When the performer themselves (using agonist muscle, without another assistance) moves a joint to the point of resistance
121
Define static passive flexibility
When the joint is moved to the point of resistance with assistance (such as a partner, another body part, or force of gravity)
E.g. P and F stretching
122
Factors affecting flexibility
- Length of surrounding connective tissues= Longer the length (and elasticity) of surrounding tissue, like ligaments, tendons and muscles the greater the ROM
- Age= Flexibility is greatest in childhood, and declines with age
- Type of joint type= Ball and socket (3 planes of movement), hinge (1 plane of movement)
- Gender= Females tend to have greater flexibility than males due to oestrogen and relaxin. These hormones increase connective tissue elasticity
123
Methods assessing flexibility and explain both of them
- Sit and reach test= Sit and reach box is used. Performer puts socked feet against front of box, with straight legs, leans forward to reach as far as possible. Position must be held for 2 seconds. Score can be read from top of box(metre stick) and compared to standardised tables
- Goniometry= Double armed angle ruler is used. Measure the angle in degrees from a neutral starting position, to position at full range of movement at a specific joint
124
Advantages and disadvantages for sit and reach test
Advantages= -Cheap
- Easy to do
- Standardised tables available for comparing results / normative data available
Disadvantages= -Not sport specific
- Only measures flexibility in hip joint
- Other joints cannot be measured
- Performers must warm up and not perform at speed, risk of injury
125
Advantages and disadvantages of goniometry
Advantages= -Cheap
- Can be used for any joint
- If correct technique used, you’ll get accurate and valid measurements
Disadvantages= -Can be difficult to locate centre of joint, where pivot of goniometer must be placed
-Test is invalid and unreliable if correct procedure is not followed
126
Principles of training
- Specificity
- Progression
- Overload
- Reversibility
- Moderation
- Variance
- Periodisation
127
FITT
- Frequency
- Intensity
- Time
- Type
128
Describe static stretching
- Doesn’t involve movement
| - Stretch is held for a period of time (10-30 seconds)
129
Describe active static stretching
- Unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond point of resistance
- Position is held using strength of the agonist muscle
- Held for 10 seconds
130
Describe passive static stretching
- Taking a joint just past its point of resistance with assistance from a partner or stretching aid
- Stretching aid can be a different body part, exercise name or gravity
- Held for up to 30 seconds
131
Describe isometric stretching
- Passive stretching is performed
- Stretched Muscle undergoes and isometric contraction for 10 seconds
- Resistance is needed to ensure no movement takes place. E.g. from floor, partner or holding part of the body
- Muscle then relaxed for 20 seconds
E.g. plank
132
When do you use static stretching and when do you not
- Static stretching should be used in a cool down to return the muscle to resting length, or to develop flexibility (developmental stretching)
- Static stretching should not be used in a warm up as it can reduce the speed and force of contraction, which may lead to poor performance
133
What’s dynamic flexibility
Benefit of it
- Using a controlled movement, bounce or swinging motion to take a joint to the limit of its ROM
- Increases speed of contraction, which makes it useful in a warm-up for explosive performance. E.g. sprinting
E.g. walking lunges, controlled leg and arm swings
134
What’s ballistic stretching
- Incorporates vigorous swinging or bouncing movements, thus using momentum to move a joint forcibly through its extreme ROM
- Ballistic stretching repeatedly initiates stretch reflex. Causes the muscle to contract but at the same time is being stretched further. This can lead to muscle tears
E.g. Bouncing to touch your toes
135
Adaptations of any stretching and effects of them
-Increased resting length of muscle and soft tissue= Increased ROM at joint, new resting length delaying stretch reflex, also the effectiveness of aesthetics of sporting techniques increases
- Increased elasticity of the muscle and soft tissue= Static and dynamic flexibility is improved, increased stretch of antagonist before stretch reflex occurs allows a more forceful contraction of agonist
- Risk of injury decreased
