FQ1: How does training affect performance? Flashcards

Question

Define, explain and provide examples of usages for aerobic continuous training.

Answer 1

DEFINE: effort continues with no rest EXPLANATION: Time must be 20 mins or more * Heart rate must be above aerobic threshold and remain in the target for the whole session EXAMPLES: jogging, cycling, aerobics

Answer 2

DEFINE: Fartlek = speed play EXPLANATION: Participants vary speed + terrain → both aerobic + anaerobic systems * Effort is not a heart rate percentage, but by FEEL according to how the body responds EXAMPLES: * Sand dune runs * Jogging then sprint bursts every 2-3 mins

Answer 3

DEFINE: Alternating sessions of work and rest EXPLANATION: * Time for rest periods: very short e.g. 20 seconds * No full recovery * Aerobic system remains stressed EXAMPLE: Maximal star jumps in 1 minute and 15 seconds rest periods

Answer 4

DEFINE: Combines a series of exercises carried out with minimal rest in between EXPLANATION: Develops whole body fitness (aerobic, anaerobic, strength, endurance, flexibility, skill and coordination). - Preferred as a pre-season training type to develop a solid fitness platform. EXAMPLE: 20 jumping jacks 15 mountain climbers 5 burpees 10 squats 20 butt kicks 10 sit ups 1 minute plank

Answer 5

DEFINE: high intensity interval training EXPLANATION: Performed at 80-95% of MHR, recovery period depends on type of exercise - usually the same but not more than double the work period EXAMPLES: 30 second work, 30 second rest of any body movement

Answer 6

DEFINE: lasts less than 25 seconds + develops ATP/PC system EXPLANATION: 1:3 ratio of 30 second word, 95% MHR EXAMPLE: 200m sprint

Answer 7

DEFINE: lasts 1-2 minutes + develops lactic acid/aerobic system EXPLANATION: Interval training: 2-5 min word, 1:1 ratio, 85-90% MHR EXAMPLE: 1km run

Answer 8

DEFINE: lasts from 25 seconds-1 minute + develops lactic acid system EXPLANATION: 60-90 sec word, 1:2 ratio, 95% MHR EXAMPLE: 400m sprint

Answer 9

EXPLANATION: long sustained stretch-and-hold Safest + most common type of stretch Held for approx. 20 seconds EXAMPLE: splits

Answer 10

EXPLANATION: stretch Muscles alternate eccentric + concentric contractions CAN BE: ineffective, unsafe, highly dangerous Only used by elite athletes EXAMPLE: butterfly stretch - moving

Answer 11

EXPLANATION: Proprioceptive Neuromuscular Facilitation Muscle is stretched → isometric contraction → stretched further → pushes against a force → repeat EXAMPLE: someone pushing your leg when its up

Answer 12

EXPLANATION: Stretches that continually move through the muscles' and joints’ range of motion EXAMPLE: leg swings

Answer 13

1. Reasonable cost 2. Easy to adapt to a wide range of sports → specific movements 3. Repetitions, loads + rests easily changed to suit variety of needs 4. Activates stabiliser + agonist + antagonist muscles

Answer 14

1. Greater chance of poor lifting technique 2. Danger of dropping weights 3. Needs a spotter

Answer 15

1. Safety is increased → weight is controlled + confined 2. Technique controlled by machine (mainly) 3. Easy to graduate load → little knowledge required 4. Suited to athletes with access to gyms

Answer 16

1. Expensive 2. Takes up space 3. Stabilisers not engaged to same extent as free weights 4. Most machines are dedicated to particular movements

Answer 17

1. Cheap 2. Training can happen in any place 3. Loads can be low for athletes with injury 4. Easy to adapt to a wide range of sports → specific movements 5. Suited to: Elderly, Injured, Young, People with limited resources to access gyms

Answer 18

1. Difficult to attain high loads 2. Greater need for correct technique

Answer 19

1. Resistance throughout all phases of movement → working all muscle groups 2. Safe operation 3. Quiet operation 4. Specialised movement with little knowledge required 5. Suited to athletes with less knowledge of lifting technique

Answer 20

1. Expensive 2. Take up space 3. Stabiliser muscles are not engaged as much as other methods 4. Machines are specific to certain muscle groups

Answer 21

1. Increase the sets 2. Longer distance - but needs to be progressive 3. Increase the reps 4. Reduce rest time (Less recovery time = more performance time/able to execute more) 5. Increase work time 6. Strength and flexibility - most important principle EXAMPLE: Step ups --> step ups with weights (2 sets of 10 then add weight, but cut back on sets to prevent injury)

Answer 22

1. Easier load than aerobic 2. If resistance is too hard or high too early → onset of fatigue + possible injury + lack of motivation 3. Increase the weights 4. Increase the sets 5. Increase the reps 6. Reduce rest periods 7. Changing the ‘duration’ (increase weights, but have less reps) EXAMPLE: bench press lifting 15kg → increase weight is directly related to increase in strength

Answer 23

1. Must target heart muscle to improve cardiovascular fitness - improving the aerobic energy system EXAMPLE: HIIT - Improves cardiovascular fitness + burns calories + enhances insulin sensitivity Incorporate short bursts of intense exercises (e.g. sprints, burpees) into their routines

Answer 24

1. Must target the specific muscles needed for muscle hypertrophy and flexibility EXAMPLE: Sprinting Increased leg power for improvements in sprinting ability Training program: correctly address speed, no. of reps, load, time between sets

Answer 25

Aerobic capacity decreases Ability of working muscles to use O2 in the blood is reduced To reduce risk of reversibility: Train at least 3 times per week at 70% MHR - cardiorespiratory endurance

Answer 26

Losses are slower FLEXIBILITY: loss of elasticity will occur with stretching programs if they are not incorporated in training Strength programs: minimal regular stimulating required to maintain benefits achieved by training Muscles fibres need to be stimulated regularly or reversibility will occur Need to stretch muscles otherwise they get tired and tired

Answer 27

RSVP WT 1. Reversibility 2. Specificity 3. Variety 4. Progressive Overload 5. Warmup and cooldown 6. Training thresholds

Answer 28

Keeps the athlete enthused and not bored - increasing internal motivation to keep training and work towards their goal EXAMPLES: swimming, running, cycling, circuit training

Answer 29

A variety of methods will use different contractions and extensions of muscles (isometric, isotonic, concentric, eccentric) → improves overall muscular strength EXAMPLE: Variety of methods - Isometric & isotonic methods increase strength Use different equipment such as free weights, elastic bands, hydraulic devices

Answer 30

1. Efficiency of CR system is improved if athlete works closer to anaerobic threshold than aerobic threshold 2. Zone 3 (70-80% MHR) 3. LIP - progressively overload and work in Zone4 - Zone5 5. Do short, high-intensity intervals → increase these/progressive overload → to train yourself aerobically EXAMPLE: Triathlon Above Zone 3 - 80% MHR

Answer 31

1. bigger gains in strength made as resistance progressively increases - absolute strength + strength endurance 2. thresholds are reached at a high resistance or high no. of reps 3. Should be at a higher zone (4 or 5) → anaerobic threshold EXAMPLE: Super sets Progressing from one exercise to the next with none or little rest time

Answer 32

1. Increase body temperature + enzyme activity → promote faster and more powerful muscle contractions 2. Mentally prepare athlete for training 3. Stimulate cardiorespiratory system EXAMPLE: jogging, gradually decreases in intensity, allows body temp. to return to normal Warm-up for at least 10 minutes Elite athletes - 30 minutes

Answer 33

Reduce risk of injury/soreness → increasing joint mobility + muscle stretch EXAMPLE: stretching of muscle groups Helps to disperse and metabolise lactic acid concentration + Replenish body’s energy stores

Answer 34

HOMERS 1. Haemoglobin levels 2. Oxygen uptake + lung capacity 3. Muscle hypertrophy 4. Effect on fast and slow twitch muscle fibres 5. Resting heart rate 6. Stroke volume + cardiac output

Answer 35

Untrained = higher RHR (inefficiency + lack of conditioning) Trained = lower RHR (greater efficiency of aerobic energy system) EXAMPLE: cycling - 40BPM vs 80BPM

Answer 36

Trained = higher CO + higher SV Untrained = lower CO + lower SV EXAMPLE (SV): 41km marathon - 50-70mL/beat vs +100mL/beat EXAMPLE (CO): Rowing - 25-30L/min vs 15-20L/min

Answer 37

Trained = 02 increases for longer before plateauing, increased LC Untrained = 02 increases then plateaus, lowered LC EXAMPLE: 41km marathon - higher VO2 max sustained performance more than untrained

Answer 38

Untrained = less Trained = increases (e.g. at high altitudes) EXAMPLE: Kenyan athletes train at higher altitudes EXAMPLE: Tour de France - mountains

Answer 39

Based on: 1. muscle fibre type (born with it) 2. stimulus (progressive overload) 3. regularity of training 4. availability of body hormones (easier in males from testosterone) Trained = higher Untrained = lower EXAMPLE: WEIGHTLIFTING Resistance training: FT increases area from 55% - 70%

Answer 40

Born with it - cannot increase the numbers but can increase size Slow-twitch - endurance, EXAMPLE: 41km marathon develops STF Fast-twitch - anaerobic events, EXAMPLE: 100m sprint develops FTF