Exercise Physiology Flashcards
Define aerobic
Means with oxygen
Define anaerobic
Means without oxygen
Define repetition
The number of times you do an exercise (reps)
Define sets
The number of cycles of repetitions
Define 1 rep max (1RM)
The maximum amount a performer can lift in 1 repetition
Explain continuous training
(aerobic power)
Low intensity, long period of time without rest intervals (jogging, swimming, cycling)
Develops stamina + places stress on aerobic system
Improve cardiovascular + respiratory systems
Explain fartlek training
(aerobic power)
Swedish for speed-play
Varied intensity + duration
Aerobic + anaerobic energy
Improve stamina + recovery times
Benefit games player- demand of game changing
Explain interval training/HIIT
(anaerobic power)
Used by elites
Intervals of high intensity followed with recover periods
Versatile
Take into account: duration/intensity/speed of work interval, duration of recovery, number of work/recovery
Explain circuit training
(muscular endurance)
A series of exercises at a set of ‘stations’
Arm/leg/trunk/cardiovascular exercises
Decide: number/variety of stations, number of reps, time spent at each station, length of rests
Consider: number of participants, level of fitness, amount of time/space/equipment available
Body weight exercises, layout should ensure same body part isn’t exercised continuously to allow recovery
Versatile
Explain weight training
(strength)
A series of exercises using free weights/fixed weight machines using reps + sets
Number of reps and sets depend on type of strength being improved
Before programme designed determine 1 rep max
Max strength - high weights, low reps
Muscular strength - more reps, lighter weights
Exercise relate to muscle groups used in sport - 4 groups: shoulder + arms, trunk + back, legs, all body exercises
Explain proprioceptive neuromuscular facilitation (PNF)
(flexibility)
Stretching technique
Passive stretching - stretch position held by something other than agonist muscles
Muscle isometrically contracted for at least 10 seconds, relaxes, stretched again, should go further 2nd time
Define static stretching
When the muscle is held in a stationary position for 30 seconds or more
Define ballistic stretching
Involves performing a stretch with swinging or bouncing movements to push a body part even further
Explain warm-up
•before a training session
•prepare the body for exercise
Stage 1 - cardiovascular exercise (jogging) to gently increase HR, increase cardiac output + breathing rate, through vascular shunt more blood to muscles = increase oxygen to muscles
Stage 2 - stretching/flexibility exercises:
•static stretching (not moving) - active (working on 1 joint, push it beyond point of resistance, lengthen muscle + connective tissue), passive (stretch with help of external force)
•ballistic stretching
Stage 3 - movement patterns
Explain physiological effects of a warm-up
•decrease possibility of injury by increasing elasticity of muscle tissue
•adrenaline - increase HR + dilate capillaries - increase oxygen to muscles
•muscle temp increase - oxygen dissociate easier from haemoglobin + increase enzyme activity, making energy readily available through better chemical reactions
•increase speed of nerve impulse conduction - more alert - improve reaction time
•efficient movement at joints through increased production of synovial fluid
•rehearse movement - practice same skill as in activity
•mental rehearsal, stress or anxiety reduction, psychological preparation
•increase blood flow to heart - increase its efficiency
Explain cool-down
•at end of exercise
•light exercise - keep HR elevated, keep blood flow high, oxygen flushed through muscles, remove + oxidise remaining lactic acid, keep skeletal muscle pump working - maintain VR, prevent blood pooling in veins (cause fainting + dizziness)
•limit effect of DOMS - occurs from structural damage to muscle fibres + connective tissue surrounding fibres - following excessive eccentric contractions
Define adaptation
A change that takes place in the body as a result of training.
Define periodisation
Dividing the training year into specific sections for a specific purpose.
Define macrocycle
Period of training involving a long-term performance goal.
Define preparation period
Similar to pre-season training where fitness is developed.
Define competition period
The performance period where skills and techniques are refined.
Define transition period
The end of the season where rest and recovery takes place.
Define mesocycle
Usually a 4- to 12-week period of training with a particular focus such as power.
Define microcycle
The description of a week or a few days of training sessions.
