Lecture 16 Flashcards
1
Q
GTO =
A
Gotov k Trud i Oborone
2
Q
GTO:
A
- prepared for work and defense
- improve physical abilities and health
3
Q
Compare PE programs with GTO and for Canada/Sweden:
A
- GTO: PE curriculum designed to prepare students for GTO
- Canada/Sweden: improve fitness, reducing weight etc. (no specific guidelines)
4
Q
5 levels of GTO:
A
- brave & agile (10-13 years)
- rising sports generation (14-15)
- strength & courage (16-18)
- physical perfection (M: 19-39, W: 19-34)
- vigour & health (M: 40-60, W: 35-55)
5
Q
LTAD looks to develop ____ ____.
A
physical literacy
6
Q
Physical literacy:
A
by mastering fundamental movement skills, children will find it easier to learn fundamental sport skills
7
Q
LTAD stages:
A
- active start: 0-6 years
- FUNdamental: G: 6-8, B: 6-9
- learn to train: G: 8-11, B: 9-12
- train to train: G: 11-15, B: 12-16
- train to compete: G: 15-21, B: 16-23
- train to win: G: 18+, B: 19+
- active for life: any age
8
Q
Curriculum:
A
course of education and experiences to facilitate success
9
Q
2 types of curriculum:
A
- formal (planned)
- informal (unplanned)
10
Q
3 components of sport/PA curriculum:
A
- motor skill
- physical fitness
- mental/psychological
11
Q
2 types of motor skills:
A
- basic
- specific
12
Q
Psychological includes:
A
- motivational climate
- mental toughness
- tactical
13
Q
3 key stages in motor skill and physical fitness:
A
- brain maturational age
- peak height velocity
- peak weight velocity
14
Q
Different regions of brain mature at…
A
different chronological ages (4-21y)
15
Q
What regions of the brain are developed early (~4-9y)?
A
- motor
- sensory
- taste
- smell
- vision
16
Q
What regions of the brain are developed in the middle (~9-14y)?
A
- spatial orientation
- speech
- language development
- attention
17
Q
What regions of the brain are developed late (~14-21y)?
A
- executive function
- attention
- motor coordination
18
Q
Peak height velocity in girls:
A
12 +/- 1 years old
19
Q
Peak height velocity in boys:
A
14 +/- 1 years old
20
Q
Peak height velocity is characterized by:
A
- growth of bones
- change in posture
- possible loss of flexibility
- ability to increase left ventricular chamber size (stroke volume) after PHV
21
Q
Which growth of bones specifically with PHV?
A
- long bones
- thorax/ribcage
22
Q
How does posture change with PHV?
A
development of adult spinal curvature coincides with PHV
23
Q
Why is there possible loss of flexibility with PHV?
A
rate of growth of long bones exceeds addition of sacromeres in series
24
Q
PHV requires…
A
modification of neuromotor fitness
25
Peak weight velocity is associated with increase in:
- muscle mass
| - muscle strength with increased number of sacromeres in parallel
26
Peak weight velocity is associated with no natural increase in:
- muscle power
| - muscular endurance
27
Objectives for < or equal to 5 years old:
basic motor movements
28
Objectives for ages 6-9 (grades 1-3):
basic motor skills
29
Objectives for ages 9-12 (girls), 9-13 (boys) (grades 3-6):
- basic motor skills
| - inc. agility and speed
30
Objectives for ages 12-15 (girls), 14-16 (boys) (grades 7-9 G, grades 8-10 B):
- specific motor skills
- physical fitness (flexibility, muscular endurance, power, anaerobic fitness)
- puberty; PHV and PWV
31
Objectives for ages 15-18 (girls), 17-19 (boys) (grades 10-12 G, grades 11-univ B):
- specific motor skills
- physical fitness (add strength and aerobic fitness)
- maturation of region of brain responsible for motor coordination
32
Objectives for ages > 18 (university):
- specific motor skills
- physical fitness (all)
- tactics
- maturation of region of brain responsible for motor coordination
33
Training is a ____-term process.
long
34
Optimization of ____ ____ and _____ ____ require multiple years of training.
- motor skill
| - physical fitness
35
Considering training is a long-term process, we need to prioritize ______ movements and fitness qualities.
fundamental
36
Skipping steps when training ....
impairs overall development
37
Training age:
number of years experience with training
38
Training age is specific to _____ ____. Ex.:
- training type
- sport training age
- resistance exercise training age
39
Training age reduces _____.
adaptability
40
As training age increases:
- greater emphasis on training quality
| - lesser emphasis on training quantity
41
Rate of improvement _____ with _____ training age.
- decreases
| - increased
42
Diminishing returns:
- methods to elicit adaptations become less effective with increased training age
- same training stimulus = dec. adaptation
43
How to address diminishing returns:
- appropriate stimulus to target adaptations
| - periodic needs assessment
44
Training age: volume vs intensity study with rowers found:
- Novice did better with high reps
- Varsity did better with high load
- novice showed most improvement overall (low training age)
45
Advanced strategy to increase training intensity with resistance exercise:
PAP
46
PAP =
postactivation potentiation
47
PAP:
- increase in muscle force and/or power as a result of previous maximal muscle actions
- immediate effect
- acute effect
- short term effect
48
Immediate effect (advanced resistance exercise strategies):
- order of exercises
| - wave loading
49
Order of exercises:
- low training age: ballistic before non-ballistic
| - high training age: non-ballistic before ballistic (greater power output)
50
Acute effect (advanced resistance exercise strategies):
- multiple training sessions
| - twice daily training
51
Why multiple training sessions?
muscle power is greater 4-5 hours following resistance exercise
52
Example of twice daily training:
- AM: no-ballistic, PM: ballistic
| - AM: resistance training: PM: sprint/jump/throws training (track & field athletes)
53
Short term effect (advanced resistance exercise strategies):
- concentrated loading
- block of training used to "shock" body to elicit adaptation
- 1-2 weeks of moderate volume and very high intensity
- performed 1 or 2 times per year
54
1-2 weeks of moderate volume & very high intensity:
- may use novel exercises (plyometric exercises)
| - may have high frequency
55
Short term effect of PAP performed ____ times per year.
1 or 2
56
What training age do advanced resistance exercise strategies apply to?
- moderate to high
- immediate effect: 1-2 years training age
- acute effect: > 3-4 years training age
- short term effect: > 4-5 years training age
57
We should not use advanced resistance exercise strategies unless ______.
necessary
58
Advanced strategies for metabolic:
- glycogen depleted training
- greater stress to aerobic metabolic system
- adaptations are elicited with lower training volume and/or intensity
- eliciting glycogen depletion
59
Eliciting glycogen depletion:
- lower carbohydrate intake (not always recommended)
| - order of strength and endurance training
60
Train _____ and _____ ____ concurrently.
- strength
| - muscular endurance
61
Example of training strength and muscular endurance concurrently with back squat:
- back squat 95% 1RM/1*3
| - back squat 75% 1RM/8*2
62
Example of training strength and muscular endurance concurrently with back squat and lunge:
- back squat 90% 1RM/3*3
| - lunge 75% 1RM/10*2
63
Example of training strength and muscular endurance concurrently with pull up and rear deltoid raise:
- pull up 90% 1RM/3*5
| - rear deltoid raise 75% 1RM/10*3
64
Overtraining:
accumulation of training and/or non-training stresses resulting in long term staleness or decrement in performance
65
Overtraining may be accompanied by...
- physiological symptoms
| - psychological symptoms
66
Overtraining may result in...
severe health-related consequences
67
Overreaching:
accumulation of training and/or non-training stresses resulting in short-term impairment in performance
68
2 types of overreaching:
- non-functional
| - functional
69
Non-functional overreaching:
- unplanned
| - short-term impairment in performance is not expected
70
Functional overreaching:
- planned
| - short-term impairment in performance is desired
71
High intensity overtraining resulted in:
- no decrease 1 RM
- no decrease vertical jump
- speed-related performance impaired
- decreased vertical jump
72
_____ was not elicited in studies discussed. Participants were ______.
- overtraining
| - overreached
73
______ training protocols are required to elicit ______ in performance.
- extreme
| - decrements
74
_____ - related performance is the most susceptible to excessive ______, _____ and/or _____.
- speed
- volume
- intensity
- frequency
75
_____ - related performance is more robust.
strength
76
Functional overreaching is a block of training designed to stimulate _____ of individuals with ___ training age. "_____".
- adaptations
- high
- intensification
77
Functional overreaching in Soviet literature:
- shock training
| - shock methods
78
Methods of functional overreaching:
- novel exercises (eg. plyometrics)
- low-moderate volume, very high intensity
- high frequency, very high intensity
79
Length of functional overreaching & periodization block:
2-4 microcycles
80
Functional overreaching and periodization is performed ___ times per macrocycle.
1-2
81
Response to overreaching is _____:
- individual
- personalize FITT parameters
- monitor response
82
Why does overreaching occur?
- accumulation of fatigue
- fatigue effects exceed fitness effects
- performance is decreased until recovery from fatigue
83
Consequences of functional overreaching:
- functional overreaching microcycles are followed by recovery microcycles
- delayed training effect (improved fitness/performance) observed following recovery microcycles
84
Consequences of non-functional overreaching:
- inability to sustain volume, intensity and/or frequency (forced recovery)
- injury
85
Overreaching does not equal ______.
overtraining
86
Overreaching is the result of accumulation of _____.
fatigue
87
In overreaching, fatigue _____ impacts performance.
negatively
88
In overreaching, fatigue subsides within ____ weeks.
1-8
89
Overtraining is the result of ______ to training.
maladaptations
90
Overtraining has chronic, excessive ____ that affects physiological systems including:
- stress
- immune
- neural
- endocrine
- muscular
- cardiac
91
Type A immune maladaptation:
- symptoms resemble Addison's disease
| - autoimmune disorder affecting adrenal glands
92
Type B immune maladaptation:
- symptoms resemble Basedow's disease (aka Graves' disease)
| - autoimmune disorder affecting thyroid gland
93
Neuroendocrine control:
- catecholamines facilitate exercise performance
| - stimulate sympathetic nervous system
94
Catecholamines effect on SNS:
- increase HR, BP, respiration
- increase metabolism, release glucose and free fatty acids into blood
- direct blood flow through vasodilation and vasoconstriction
- activate Na K ATPase pump
95
Stage 1 of neuroendocrine maladaptation:
- increase catecholamine release
- adrenergic receptors decrease sensitivity to catecholamines (downregulation)
- catecholamine release increases again
- adrenergic receptors further decrease sensitivity to catecholamines
96
Stage 2 (hypothesized) of neuroendocrine maladaptation:
adrenal fatigue
97
Adrenal fatigue:
adrenal glands no longer able to release catecholamines
98
Skeletal muscle maladaptation:
- inhibition of skeletal muscle growth
| - increase muscle protein degradation
99
Inhibition of skeletal muscle growth prevents _____ _____.
muscle hypertrophy
100
Increased muscle protein degradation leads to...
muscle atrophy
101
Maladaptations associated with overtraining require _____ _____ _____.
constant prolonged stress
102
Stress is likely from both _____ and _____ sources.
- physical
| - psychological
103
Overtraining is likely the result of _____ _____ of training.
multiple years
104
Overtraining results in maladaptations similar to some _____/______.
diseases/illnesses
105
How is overtraining managed?
- no clear strategy identified
- depends on physiological maladaptations
- management/reduction of stressors
106
______ stressor likely increase from overtraining.
psychological
107
Complete _____ of physical stressors may not be desirable.
removal
108
3 ways to prevent overtraining:
- periodization
- performance and training monitoring
- psychological monitoring
109
How to prevent overtraining with periodization:
- microcycles with reduced volume and/or intensity
| - active rest
110
How to prevent overtraining with performance and training monitoring:
- identify realistic performance goals
| - use performance tests as an indicator of training program efficacy
